James Grage workout - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

James Grage workout - JEFIT

James Grage workout banner

James Grage workout

AUDIO TIP

Bulking

Advanced

Dumbbell

Plan Details

The James Grage workout routine by takecharge is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Light weights. if you get to 15 and it was not hard then increase the weight. It is ok to have midset breaks. Set 1 always 20 Set 2&3 Always 10 increase weight Set 4 Go back to original weight for 15

Routine detail

Mon

Chest Middle

Est. 0 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 20 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 20 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 20 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 20 Reps

Mon

Chest Upper

Est. 0 min

5 exercises

cable crossover Demonstration

cable crossover

4 Sets x 20 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 20 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 20 Reps

Cable Inner Chest Press Demonstration

Cable Inner Chest Press

4 Sets x 20 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 20 Reps

Tue

Arms

Est. 0 min

5 exercises

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 10 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Alternating Kickback Demonstration

Dumbbell Alternating Kickback

4 Sets x 10 Reps

Tue

Arms original

Est. 0 min

6 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Dumbbell Incline Bench Curl Demonstration

Dumbbell Incline Bench Curl

4 Sets x 20 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 20 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Wed

Shoulders

Est. 0 min

6 exercises

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise

4 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 20 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 20 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 20 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 20 Reps

Thu

Back

Est. 0 min

5 exercises

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 20 Reps

Cable Rope Pull Down Demonstration

Cable Rope Pull Down

4 Sets x 20 Reps

Dumbbell Bent-Over Row (Palm in) Demonstration

Dumbbell Bent-Over Row (Palm in)

4 Sets x 20 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 20 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 10 Reps

Fri

Legs

Est. 0 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 25 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 20 Reps