Train each muscle group twice a week *Read Description * - JEFIT

Train each muscle group twice a week *Read Description * - JEFIT

Train each muscle group twice a week *Read Description * banner

Train each muscle group twice a week Read Description

Bulking

Intermediate

Machine strength

Plan Details

The Train each muscle group twice a week *Read Description * routine by EbrahimElSayed is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

No need to follow the same exercises , you can change them and focus on your weaknesses. NOTE : SETS AND REPS DO AS YOU USED TO DO 3 X 10 OR 4X 10 or what ever In abs try to do many reps as many as possible Cardio no more than 20 minutes after workout.

Routine detail

Day 1

Chest + Triceps + Abs

Est. 61 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press with Neutral Grip Demonstration

Dumbbell Bench Press with Neutral Grip

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Cable One-Arm Tricep Kickback (Reverse Grip) Demonstration

Cable One-Arm Tricep Kickback (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 25 Reps

Day 2

Back + Biceps + Cardio

Est. 71 min

9 exercises

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

3 Sets x 10 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 10 Reps

Seated barbell reverse curl Demonstration

Seated barbell reverse curl

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Shoulders and Legs

Est. 49 min

7 exercises

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Smith Machine Calf Raise Demonstration

Smith Machine Calf Raise

4 Sets x 30 Reps

Day 4

Rest

Est. 0 min

0 exercises

This day is empty

Day 5

Chest + Triceps + Abs

Est. 68 min

10 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 4 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 25 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

4 Sets x 25 Reps

Day 6

Back + Biceps + Cardio

Est. 72 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 7

Shoulders and Legs

Est. 49 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Barbell walking Lunge Demonstration

Barbell walking Lunge

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 30 Reps