31 day rinse and repeat - JEFIT

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31 day rinse and repeat - JEFIT

31 day rinse and repeat banner

31 day rinse and repeat

Bulking

Advanced

Machine strength

Plan Details

The 31 day rinse and repeat routine is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Complete all workouts in order. Don't skip days if missed. Rep counts should be 8 to 12.

Routine detail

Day 1

Chest and Tri's

Est. 61 min

8 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Rope Tricep Extension (Supine) Demonstration

Cable Rope Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 10 Reps

Day 2

Back and Bi's

Est. 70 min

10 exercises

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Day 3

Legs and Shoulders

Est. 57 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Dumbbell Arnold Press Demonstration

Dumbbell Arnold Press

4 Sets x 10 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Alternating Reverse Fly Demonstration

Dumbbell Alternating Reverse Fly

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Day 4

Chest and Tri's

Est. 74 min

10 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Rope Tricep Extension (Supine) Demonstration

Cable Rope Tricep Extension (Supine)

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 10 Reps

Day 5

Back and Bi's

Est. 54 min

8 exercises

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

4 Sets x 10 Reps

Day 6

Leg Day

Est. 61 min

7 exercises

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 10 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 10 Reps

Bridge Demonstration

Bridge

4 Sets

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Day 7

Chest

Est. 58 min

4 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

7 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

7 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

7 Sets x 10 Reps

Push-Up Demonstration

Push-Up

7 Sets x 10 Reps

Day 8

Back

Est. 59 min

4 exercises

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

7 Sets x 10 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

7 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

7 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

7 Sets x 10 Reps

Day 9

Triceps

Est. 56 min

8 exercises

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Fixed Bar Extensions Demonstration

Fixed Bar Extensions

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Day 10

Biceps

Est. 54 min

7 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Bicep Curl (Supine Wide Grip) Demonstration

Dumbbell Bicep Curl (Supine Wide Grip)

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

crazy8's Demonstration

crazy8's

5 Sets x 10 Reps

Day 11

Shoulders

Est. 61 min

9 exercises

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Day 12

Home legs and shoulders

Est. 101 min

9 exercises

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 10 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

5 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

10 Sets x 10 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

10 Sets x 10 Reps