Zilesh 5 Bulking - JEFIT

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Zilesh 5 Bulking - JEFIT

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Zilesh 5 Bulking

Bulking

Intermediate

Machine strength

Plan Details

The Zilesh 5 Bulking routine by Zilesh is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

Push - Shoulders

Est. 240 min

33 exercises

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 5 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 5 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

5 Sets x 5 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 5 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 5 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 5 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 5 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 5 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

5 Sets x 5 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

5 Sets x 5 Reps

Band Upright Row Demonstration

Band Upright Row

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 5 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 5 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

5 Sets x 5 Reps

Cable Shrug Demonstration

Cable Shrug

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 5 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

5 Sets x 5 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 5 Reps

Any

Push - Chest

Est. 165 min

19 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 5 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 5 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 5 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

5 Sets x 5 Reps

Barbell Decline Bench Press (Wide Grip) Demonstration

Barbell Decline Bench Press (Wide Grip)

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Push-Up Demonstration

Push-Up

5 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 5 Reps

Any

Push - Triceps

Est. 240 min

39 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

5 Sets x 5 Reps

Dip Demonstration

Dip

5 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

5 Sets x 5 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 5 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

5 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 5 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

5 Sets x 5 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 5 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

5 Sets x 5 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

5 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 5 Reps

Cable Lying Tricep Extension Demonstration

Cable Lying Tricep Extension

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 5 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

5 Sets x 5 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

5 Sets x 5 Reps

EZ Bar Decline Tricep Extension Demonstration

EZ Bar Decline Tricep Extension

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

5 Sets x 5 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

5 Sets x 5 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 5 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

5 Sets x 5 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 5 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

5 Sets x 5 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 5 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

5 Sets x 5 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

5 Sets x 5 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

5 Sets x 5 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

5 Sets x 5 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

5 Sets x 5 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 5 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

5 Sets x 5 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

5 Sets x 5 Reps

Any

Pull - Back

Est. 240 min

31 exercises

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 5 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 5 Reps

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

5 Sets x 5 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

5 Sets x 5 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 5 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 5 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 5 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 5 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Climber Pull-Up Demonstration

Climber Pull-Up

5 Sets x 5 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

5 Sets x 5 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

5 Sets x 5 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 5 Reps

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

5 Sets x 5 Reps

Any

Abs

Est. 164 min

20 exercises

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 5 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

5 Sets x 5 Reps

Cable Side Bend Demonstration

Cable Side Bend

5 Sets x 5 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 5 Reps

Crunch Demonstration

Crunch

5 Sets x 5 Reps

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 5 Reps

Sit-Up Demonstration

Sit-Up

5 Sets x 5 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

5 Sets x 5 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

5 Sets x 5 Reps

Plank Demonstration

Plank

5 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 5 Reps

Bench Crunch Demonstration

Bench Crunch

5 Sets x 5 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 5 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 5 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

5 Sets x 5 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

5 Sets x 5 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 5 Reps

Any

Pull - Biceps

Est. 240 min

37 exercises

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

5 Sets x 5 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 5 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

5 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 5 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

5 Sets x 5 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

5 Sets x 5 Reps

EZ Bar Seated Curl (Close Grip) Demonstration

EZ Bar Seated Curl (Close Grip)

5 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

5 Sets x 5 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 5 Reps

Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl

5 Sets x 5 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

5 Sets x 5 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 5 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 5 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

5 Sets x 5 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 5 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 5 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 5 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

5 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

5 Sets x 5 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 5 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

5 Sets x 5 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 5 Reps

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