I'll Make a Bodybuilder Out of You - JEFIT

I'll Make a Bodybuilder Out of You - JEFIT

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I'll Make a Bodybuilder Out of You

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The I'll Make a Bodybuilder Out of You routine by pedrodmt is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Following this fitness regimen would help you burn fat steadily without putting too much pressure on your body. The day split is aimed at helping you gain muscle.

Routine detail

Mon

PEITO/OMBRO

Est. 65 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 15,12,12,8,8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10,10,4 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10,10,4 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Tue

PERNA/BICEP

Est. 71 min

9 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15,12,10,10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 15,12,12,10,10,6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15,12,10,10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

2 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15,12,10,10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Wed

DORSAL/TRICEP/GÊMEO

Est. 61 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,10,8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

2 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

6 Sets x 20 Reps

Thu

PEITO/PERNA SUPERIOR

Est. 66 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12,10,10,8,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 25 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Fri

OMBRO/TRAPÉZIO/GÊMEO

Est. 49 min

5 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15,12,10,10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15,12,10,10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15,12,10,10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15,12,10,10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 15 Reps