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Josh's Sexy Body Workout
Bulking
Beginner
Machine strength
Plan Details
The Josh's Sexy Body Workout routine by Joshmk is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Lifting heavy for compound exercises as well as targeting muscles using standard reps and sets for isolation exercises. (Get bulk gains) Morning routines are aimed at core and to lose body fat percentage. (Get ripped) Remembering to eat healthy but not counting carbs yet. Quite a lot of work but shows results in less than 6 weeks from standard body to the "oh he works out" gym body.
Routine detail
Mon
Push ( Chest, Biceps , Triceps )
Est. 59 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Tue
Pull ( back , shoulders )
Est. 58 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Wed
Class / Cardio ( HIIT )
Est. 62 min
1 exercise
Aerobics
1 Set
Thu
Rest day
Est. 0 min
0 exercises
This day is empty
Fri
Legs ( Quad , Calf )
Est. 116 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Sat
Core ( Abs )
Est. 55 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Sun
Rest day
Est. 0 min
0 exercises
This day is empty
Any
Morning Routine
Est. 30 min
8 exercises
Running
1 Set
Leg Raise
1 Set x 25 Reps
Crunch
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Reverse Crunch
1 Set x 25 Reps
Dumbbell Deep Push-Up
1 Set x 32 Reps
Clap Push-Up
1 Set x 20 Reps
Jump Rope
1 Set
