Copy of Sexcessful Men Weekly Workout - JEFIT

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Copy of Sexcessful Men Weekly Workout - JEFIT

Copy of Sexcessful Men Weekly Workout banner

Copy of Sexcessful Men Weekly Workout

Bulking

Intermediate

Barbell

Plan Details

The Copy of Sexcessful Men Weekly Workout routine is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Chest Day-Max

8 exercises

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

9 Sets x 5 Reps

Band Cross-Over Demonstration

Band Cross-Over

9 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

7 Sets x 5 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

7 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

7 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

7 Sets x 5 Reps

Day 1

Chest Day-15rep Lite

8 exercises

One-Arm Hang Demonstration

One-Arm Hang

5 Sets

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 5 Reps

Band Cross-Over Demonstration

Band Cross-Over

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 5 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 5 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

4 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 5 Reps

Day 2

Shoulder & Back-Variation

13 exercises

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 5 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 5 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 5 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 5 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 5 Reps

Cable Incline Bench Row Demonstration

Cable Incline Bench Row

5 Sets x 5 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

6 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

6 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Day 2

Shoulder & Back day

12 exercises

Band Shoulder Press Demonstration

Band Shoulder Press

5 Sets x 5 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 5 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

5 Sets x 5 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 5 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 5 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

5 Sets x 5 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

6 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

6 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Day 3

Biceps and Triceps Day

11 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

6 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

6 Sets x 5 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Barbell Supine Reverse Extension Demonstration

Barbell Supine Reverse Extension

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

5 Sets x 5 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 5 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

5 Sets x 5 Reps

Gironda Sternum Pull-Up Demonstration

Gironda Sternum Pull-Up

5 Sets x 5 Reps

Day 3

Thor Arms-15 rep supersets

10 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 5 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 5 Reps

Barbell Tricep Press (Supine) Demonstration

Barbell Tricep Press (Supine)

4 Sets x 5 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Day 4

Abs, Bunch ride & Yoga

26 exercises

Road Cycling Demonstration

Road Cycling

5 Sets

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

1 Set x 5 Reps

Hanging Knee Raise (Rotational) Demonstration

Hanging Knee Raise (Rotational)

1 Set x 5 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

1 Set x 5 Reps

Side Plank Demonstration

Side Plank

2 Sets x 5 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

2 Sets x 5 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

1 Set x 30 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 30 Reps

V-Up Demonstration

V-Up

1 Set x 30 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

2 Sets x 5 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 5 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 5 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 5 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

2 Sets x 5 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

2 Sets x 5 Reps

Air Bike Demonstration

Air Bike

2 Sets x 5 Reps

Oblique Crunch Demonstration

Oblique Crunch

2 Sets x 5 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

5 Sets x 5 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

2 Sets x 5 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

5 Sets x 5 Reps

Dragon Flag Demonstration

Dragon Flag

1 Set x 5 Reps

Yoga Demonstration

Yoga

5 Sets

Mountain Climber Demonstration

Mountain Climber

5 Sets x 5 Reps

Crunch Demonstration

Crunch

5 Sets x 5 Reps

Dead Bug Demonstration

Dead Bug

5 Sets x 5 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

5 Sets x 5 Reps

Day 5

Legs Day

6 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 5 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Gorilla Chin-Up with Crunch Demonstration

Gorilla Chin-Up with Crunch

5 Sets x 5 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

5 Sets x 5 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

5 Sets x 5 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

5 Sets x 5 Reps

Day 6

Alternative: Chest & Abs

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 5 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

5 Sets x 5 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

5 Sets x 5 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

5 Sets x 5 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

5 Sets x 5 Reps

Day 6

Alternative: Back only

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Snatch Shrug Demonstration

Barbell Snatch Shrug

5 Sets x 5 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Day 7

Pull ups & Hip thrusts

9 exercises

Gironda Sternum Pull-Up Demonstration

Gironda Sternum Pull-Up

5 Sets x 5 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

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

Day 7

Going out looking pumped

7 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 5 Reps

Gironda Sternum Pull-Up Demonstration

Gironda Sternum Pull-Up

5 Sets x 5 Reps

Push-Up Demonstration

Push-Up

3 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 5 Reps

Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley

3 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 5 Reps

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

3 Sets x 5 Reps

Day 8

Tickle Exercises

6 exercises

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 5 Reps

Box Single-Leg Push-Off Demonstration

Box Single-Leg Push-Off

5 Sets x 5 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

5 Sets x 5 Reps

Air Bike Demonstration

Air Bike

5 Sets x 5 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

5 Sets x 5 Reps

Kneeling Thoracic Mobility Demonstration

Kneeling Thoracic Mobility

5 Sets x 5 Reps

Day 10

Back & Abs workout from Bas

4 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 20 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

3 Sets x 20 Reps