Rutina Justo - JEFIT

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Rutina Justo - JEFIT

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Rutina Justo

Bulking

Beginner

Dumbbell

Plan Details

The Rutina Justo routine is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Rutina para ganar volumen

Routine detail

Mon

Pecho y Triceps

Est. 90 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12 Reps

Tue

Hombros y trapecios

Est. 88 min

9 exercises

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Arnold Press Demonstration

Dumbbell Alternating Arnold Press

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

4 Sets x 12 Reps

Barbell Push Press Demonstration

Barbell Push Press

4 Sets x 12 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Wed

Descanso activo Cardio

Est. 75 min

3 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Thu

Piernas

Est. 93 min

9 exercises

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 30 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

4 Sets x 8 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 24 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 24 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets x 12 Reps

Fri

Espalda y biceps

Est. 98 min

10 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 12 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

4 Sets x 12 Reps

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Cambered Row (Prone) Demonstration

Barbell Cambered Row (Prone)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Sat

Descanso Activo Cardio

Est. 75 min

3 exercises

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Sun

Deacanso Pasivo

Est. 0 min

0 exercises

This day is empty