Bulking every other day routine* - JEFIT

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Bulking every other day routine* - JEFIT

Bulking every other day routine* banner

Bulking every other day routine*

Bulking

Beginner

Dumbbell

Plan Details

The Bulking every other day routine* routine by jessedunsmore is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Bulking every other day routine, 10 kg muscle mass gain in 3 months.

Routine detail

Day 1

Abs and Back

Est. 63 min

9 exercises

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 12,10,8,6 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,8,6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12,10,8,6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12,10,8,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 12,10,8,6 Reps

Day 2

Day 2 Rest

Est. 0 min

0 exercises

This day is empty

Day 3

Day 3 Tricpes and Biceps

Est. 59 min

10 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12,10,8,6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12,10,8,6 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12,10,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12,10,8,6 Reps

EZ Bar Seated Reverse Grip French Press Demonstration

EZ Bar Seated Reverse Grip French Press

4 Sets x 12,10,8,6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12,10,8,6 Reps

Day 4

Rest

Est. 0 min

0 exercises

This day is empty

Day 5

Chest and Abs

Est. 68 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12,10,8,6 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 15 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12,10,8,6 Reps

Day 6

Rest

Est. 0 min

0 exercises

This day is empty

Day 7

Legs and Shoulders

Est. 70 min

12 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,6 Reps

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 12,10,8,6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12,10,8,6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,10,8,6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12,10,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12,10,8,6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12,10,8,6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12,10,8,6 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12,10,8,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12,10,8,6 Reps