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Summer Prep
Bulking
Intermediate
Machine strength
Plan Details
The Summer Prep routine by jacktili is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout to build chest and back, tone abdominals and obliques, strengthen and tone legs.
Routine detail
Day 1
Chest+Tri's
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Back+bi's
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 3
Shoulders
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 4
Leg Day
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Day 5
Abs+Cardio
Est. 98 min
7 exercises
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Treadmill Running
1 Set
