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Nisan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Nisan routine by vx1444 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is the JEFIT Advanced Routine that is designed for individuals you have had a year or more worth of lifting experience or looking to step up their workout from beginner or intermediate routines. If you are looking to use this routine as your default routine, your main focus is to perform this routine for 8 to 12 weeks to ensure optimal muscle gains, growth and strength. It is a 5 day split routine that focuses upon building muscle and targeting each muscle group separately on their own day, along with mixing in abdominal exercises at the end of the workout. ** Chest - On chest day you will focus upon targeting your upper and lower pecs, developing fullness and definition. ** Shoulders - With shoulders you will target the deltoids and traps while building size and strength. ** Legs - On legs day you will focus on the Quad, Hamstring and Calf muscles. For these three muscles your main target will be development, separation, growth and definition of each muscle. ** Arms - During arms day you will be working out the biceps, triceps, and forearms. For biceps you will focus on the head of the bicep, building thickness and definition. Triceps will target all 3 heads of the muscle building on thickness, growth and separation. ** Back - With back day you will be focusing upon the upper and lower back muscles developing thickness, definition and separation of the little muscles
Routine detail
Mon
Chest
Est. 168 min
31 exercises
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
gogus otur kule agirlik yatay
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell One-Arm Floor Press
3 Sets x 10 Reps
chest landmine single arm
3 Sets x 10 Reps
stop
1 Set
gogus kule ikielle dik
4 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Plyo Push-Up
3 Sets x 10 Reps
Barbell Neck Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Fly
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
gogus yat kule agirlik dik
4 Sets x 10 Reps
Cable Rope Pullover (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Fly
3 Sets x 10 Reps
Tue
Shoulders
Est. 195 min
39 exercises
Barbell Military Press
5 Sets x 10 Reps
Kettlebell One-Arm Push Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Cable Overhead Raise (Supine)
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
kettleball lateral raise
3 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
supermen handle icten kavra
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Overhead press plates one leg up
3 Sets x 10 Reps
Warding Pattern
3 Sets x 10 Reps
stop
1 Set
Barbell Front Raise
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
otur makinede 2 el back omuz pull
3 Sets x 10 Reps
Dumbbell One-Arm Press (Palms In)
3 Sets x 10 Reps
Shoulder landmine oturarak tek el
3 Sets x 10 Reps
Cable Side Lateral Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Kettlebell Alternating Hang Clean
3 Sets x 10 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 10 Reps
Kettlebell Bent Row One Arm
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Barbell Incline Shoulder Raise
3 Sets x 10 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 10 Reps
cable altina gir iki elle basustune kaldir
4 Sets x 10 Reps
Thu
Biceps, Triceps, Forearms
Est. 198 min
39 exercises
Cable Dual Overhead Curl
5 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
6 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Seated Hammer Curl
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
stop
1 Set
Cable One-Arm Concentration Curl
3 Sets x 10 Reps
dambilla kolalti teyze herkul kaldirisi
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Bantli barbell curl
3 Sets x 10 Reps
Barbell One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Fri
Back
Est. 195 min
39 exercises
Pull-Up
5 Sets x 5 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Kettlebell Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
hip thrust smith machine
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Barbell Cambered Row (Prone)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Machine Back Extension
5 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
ayakta bari agirliklardan tut gogsune cek
4 Sets x 10 Reps
kettlebell reverse overhead
3 Sets x 10 Reps
V Bar Pull-Up
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
stop
1 Set
hyperextension a diz cok sirttik kaldir
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Assisted Hyperextension
3 Sets x 10 Reps
Back Extension (Prone)
3 Sets
Cable V-Bar Row
3 Sets x 10 Reps
Machine One-Arm Pulldown
4 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
kolgibidemiri cek
3 Sets x 10 Reps
warrior dumble benchte yan yat yelpaze
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Sun
BoooMM
Est. 182 min
40 exercises
Machine Seated Leg Curl
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Heavy shoulder squat
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Single leg mine
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
kettlebell swing
3 Sets x 10 Reps
Heavy stand up
3 Sets x 10 Reps
Booty builder
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Renegade dumbell one leg up
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Cobra
3 Sets
Dumbbell Bench Squat
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
T bar single leg lunge
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Hip Adduction
3 Sets x 10 Reps
Plank
3 Sets
Single-Leg Squat
4 Sets x 10 Reps
topsikme
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Trap Bar Deadlift
3 Sets x 10 Reps
landmine squat
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 10 Reps
kettlebell hip flexor
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Stability Ball Bridge
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 10 Reps
topla ters tiklamali
3 Sets x 10 Reps
