Firefighting Routine - JEFIT

Firefighting Routine - JEFIT

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Firefighting Routine

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The Firefighting Routine routine by calebsauro is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Routine detail

Mon

Back

Est. 0 min

5 exercises

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Tue

chest

Est. 0 min

7 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Wed

legs

Est. 0 min

6 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Thu

shoulders

Est. 0 min

8 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 25 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 25 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 25 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 5 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Fri

Bis/tris

Est. 0 min

11 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 12 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 5 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 5 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

5 Sets x 5 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 25 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps