sofyan Y3T week1&4 - JEFIT

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sofyan Y3T week1&4 - JEFIT

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sofyan Y3T week1&4

Bulking

Intermediate

Machine strength

Plan Details

The sofyan Y3T week1&4 routine by sofianmagdy is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

day 5 arm

Est. 140 min

17 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 10 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 25 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

day 1 leg

Est. 105 min

11 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 50 Reps

Plank Demonstration

Plank

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Any

day 4 chest

Est. 87 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

6 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

6 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

6 Sets x 10 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Any

day 2 shoulder & biceps

Est. 114 min

12 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 10 Reps

Running Demonstration

Running

1 Set

Any

day 3 back & triceps

Est. 144 min

14 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 30 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 50 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 12 Reps

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