Body Under Construction - JEFIT

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Body Under Construction - JEFIT

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Body Under Construction

Bulking

Beginner

Body

Plan Details

The Body Under Construction routine by SynthaneeHumbert is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Based off of military workout

Routine detail

Tue

Biceps/Triceps

Est. 46 min

8 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 8 Reps

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

4 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8 Reps

Thu

Back/Core

Est. 37 min

7 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Superman Demonstration

Superman

3 Sets

Crunches, Frog Kicks, V-ups, Half Crunches Demonstration

Crunches, Frog Kicks, V-ups, Half Crunches

3 Sets

Fri

Legs/Glutes

Est. 43 min

9 exercises

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Glute Machine Demonstration

Glute Machine

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 8 Reps

Sat

Shoulders/Core

Est. 52 min

8 exercises

Kettlebell Push Press Demonstration

Kettlebell Push Press

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

6 Sets x 30 Reps

Sun

Chest/Core

Est. 48 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

6 Sets x 30 Reps

Any

Abs

Est. 21 min

10 exercises

Reverse Crunch + Leg Drop Demonstration

Reverse Crunch + Leg Drop

1 Set x 8 Reps

Crunches w/legs down Demonstration

Crunches w/legs down

1 Set x 8 Reps

Scissor kicks Demonstration

Scissor kicks

1 Set x 8 Reps

Russian twists Demonstration

Russian twists

1 Set x 8 Reps

Mountain Climbers Demonstration

Mountain Climbers

1 Set x 8 Reps

Spider planks Demonstration

Spider planks

1 Set x 8 Reps

Twist planks on elbows Demonstration

Twist planks on elbows

1 Set x 8 Reps

Bicycle crunches Demonstration

Bicycle crunches

1 Set x 8 Reps

Raised legs crunch Demonstration

Raised legs crunch

1 Set x 8 Reps

Up and down plank Demonstration

Up and down plank

1 Set x 8 Reps

Any

EVERYDAY - Morning Routine

Est. 37 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Burpees Demonstration

Burpees

4 Sets