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My Routine
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The My Routine routine by vermanvivek is a 6 day workout plan. It is an intermediate 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
Chest & Triceps
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 65 min
11 exercises
Chin-Up with Knee Raise
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Shoulder & ABS
Est. 56 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Thu
Chest & Triceps
Est. 56 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Fri
Back & Biceps
Est. 63 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Sat
Legs & Shoulder
Est. 31 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
