Big arms little titties - JEFIT

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Big arms little titties - JEFIT

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Big arms little titties

AUTOPLAY

Bulking

Intermediate

Barbell

Plan Details

The Big arms little titties routine by yellowhatter is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Pack lean muscle mass on with this 3-day split strength training program. Each training session (about an hour) focuses on two different muscle groups. Rest 24-48 hours between sessions. Possible Training Formats: - Monday/Wednesday/Friday or - Monday/Thursday/Sunday Day 1: Focus is Legs and Core. 8 exercises. 52-minute training session. Day 2: Focus is Back and Biceps. 7 exercises. 51-minute training session. Day 3: Focus is Chest & Shoulders. 7 different exercises. 58-minute training session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Routine detail

Mon

Back

Est. 39 min

5 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 12 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 15 Reps

V Bar Pull-Up Demonstration

V Bar Pull-Up

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Tue

Arms and Cardio

Est. 79 min

7 exercises

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Barbell Drag Curl Demonstration

Barbell Drag Curl

3 Sets x 15 Reps

Dip Demonstration

Dip

3 Sets x 20 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Wed

Shoulders and Core

Est. 56 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Plank Demonstration

Plank

2 Sets

Thu

Arms and Cardio

Est. 77 min

7 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Fri

Legs and Core

Est. 42 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 18 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Sat

Arms and Cardio

Est. 0 min

0 exercises

This day is empty

Sun

Chest and Core

Est. 40 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

wide grip incline bench press Demonstration

wide grip incline bench press

3 Sets x 12 Reps

unilateral cable standing fly Demonstration

unilateral cable standing fly

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

2 Sets x 15 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

2 Sets x 15 Reps