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Up Down Mass - Week 1
Bulking
Intermediate
Machine strength
Plan Details
The Up Down Mass - Week 1 routine by brandon.b22 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Week 1 Chest/tris/abs
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Tue
Week 2 Deadlift/back/bicep/forearm/calves
15 exercises
Barbell Deadlift
2 Sets x 11 Reps
Cable Seated Row
2 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 11 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 11 Reps
Cable Shoulder Extension
2 Sets x 11 Reps
Barbell Curl
2 Sets x 11 Reps
Dumbbell Incline Curl
2 Sets x 11 Reps
Cable One-Arm High Curl
2 Sets x 11 Reps
Dumbbell Incline Spider Curl
2 Sets x 11 Reps
Dumbbell Hammer Curl
2 Sets x 11 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 11 Reps
Barbell Reverse Wrist Curl
2 Sets x 11 Reps
Machine Calf Press
2 Sets x 11 Reps
Machine Seated Calf Raise
2 Sets x 11 Reps
Smith Machine Toe Raise
2 Sets x 11 Reps
Wed
Week 1 Shoulder/trap/abs
10 exercises
Barbell Shoulder Press
2 Sets x 11 Reps
Dumbbell Seated Arnold Press
2 Sets x 11 Reps
Smith Machine Upright Row
2 Sets x 11 Reps
Dumbbell Lateral Raise
2 Sets x 11 Reps
Cable Rope Face Pull
2 Sets x 11 Reps
Barbell Shrug
2 Sets x 11 Reps
Barbell Behind the Back Shrug
2 Sets x 11 Reps
Cable Seated Shrug
2 Sets x 11 Reps
Cable External Rotation
2 Sets x 11 Reps
Cable Internal Rotation
2 Sets x 11 Reps
