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Marine Corps / SEAL WRK OUT
Bulking
Intermediate
Machine strength
Plan Details
The Marine Corps / SEAL WRK OUT routine by Homer Randle is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Full Body Circuit/ABS
10 exercises
Stationary Bike
1 Set
Machine Assisted Pull-Up
3 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Tue
Chest/Back Abs
0 exercises
This day is empty
Tue
Chest/Back Abs
16 exercises
Elliptical Training
1 Set
Exercise not found
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Exercise not found
Exercise not found
Barbell Bench Press
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Wed
Legs and ABS
0 exercises
This day is empty
Wed
Legs and ABS
12 exercises
Jump Rope
1 Set
Exercise not found
Smith Machine Hack Squat
3 Sets x 8 Reps
Exercise not found
Exercise not found
Barbell Deep Squat
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Exercise not found
Exercise not found
Donkey Calf Raise
3 Sets x 8 Reps
Thu
Shoulder/ARMS/ABS
0 exercises
This day is empty
Thu
Shoulder/ARMS/ABS
16 exercises
Step Machine
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Exercise not found
Exercise not found
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Swim
0 exercises
This day is empty
Any
Workout 2
0 exercises
This day is empty
Any
Workout 1
9 exercises
Indoor Cycling
1 Set
Machine Hammer Curl
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
