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Full Body by Javie
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Full Body by Javie routine by EstradaKing is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Any
Legs
Est. 175 min
17 exercises
Barbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Leg Press
6 Sets x 20 Reps
Barbell Squat
6 Sets x 16 Reps
Machine Leg Extension
5 Sets x 16 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 16 Reps
Barbell Hip Thrust
6 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 24 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Any
Back
Est. 240 min
33 exercises
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable V Bar Pulldown
6 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 18 Reps
Pull-Up
4 Sets
Cable Seated Row
6 Sets x 18 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 20 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Iso Lateral High Row
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Incline Bench Row
4 Sets x 8 Reps
Barbell Deadlift
5 Sets x 16 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Any
Chest
Est. 190 min
22 exercises
Barbell Bench Press
5 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 20 Reps
Cable Cross-Over
5 Sets x 16 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Machine Fly
4 Sets x 16 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Arms
Est. 117 min
13 exercises
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Barbell Preacher Curl
4 Sets x 14 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Any
Shoulders
Est. 231 min
26 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 18 Reps
Dumbbell Lateral Raise
5 Sets x 14 Reps
Dumbbell Front Raise
5 Sets x 14 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 8 Reps
Cable Internal Rotation
5 Sets x 8 Reps
Cable External Rotation
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Any
Cardio
Est. 240 min
15 exercises
Treadmill Running
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Jump Rope
1 Set
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
