ATB Week 1 - JEFIT

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ATB Week 1 - JEFIT

ATB Week 1 banner

ATB Week 1

AUTOPLAY

Bulking

Advanced

Dumbbell

Plan Details

The ATB Week 1 routine by austintbrayton is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Weeks 1, 4, 7 & 10 Volume focus

Routine detail

Mon

Legs + Abs (HIC)

Est. 0 min

8 exercises

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Tue

Shoulders

Est. 0 min

11 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

5 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 10 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

5 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Wed

Back + Chest (HIC)

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 20 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15 Reps

Jump Rope (HIC) Demonstration

Jump Rope (HIC)

3 Sets

Thu

REST

Est. 0 min

0 exercises

This day is empty

Fri

Chest

Est. 0 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

1 Set x 50 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

1 Set x 15 Reps

Landmine Press Demonstration

Landmine Press

5 Sets x 10 Reps

Stability Ball Pike Push-Up Demonstration

Stability Ball Pike Push-Up

1 Set x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 30 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 30 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 30 Reps

Sat

Arms (ARS)

Est. 0 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

5 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 10 Reps

Weight Plate Hand Squeeze Demonstration

Weight Plate Hand Squeeze

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 10 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

1 Set x 25 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 10 Reps

Sun

REST

Est. 0 min

0 exercises

This day is empty

Any

New leg

Est. 0 min

4 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps