Bulk - JEFIT

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Bulk - JEFIT

Bulk

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Bulk routine by adam230 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Push

Est. 0 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 15 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Tue

Legs

Est. 0 min

7 exercises

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

6 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12 Reps

Wed

Push

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 12 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Thu

Pull

Est. 0 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 20 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

5 Sets x 12 Reps

Fri

Push

Est. 0 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Barbell JM Press Demonstration

Barbell JM Press

4 Sets x 12 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Sat

Legs

Est. 0 min

8 exercises

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

8 Sets x 20 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Sun

Pull

Est. 0 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

3 Sets x 12 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

cable EZ bar curl Demonstration

cable EZ bar curl

5 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 12 Reps