Legs and Chest - 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.

Legs and Chest - JEFIT

Legs and Chest banner

Legs and Chest

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Legs and Chest routine by MikeD57yrold is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Center

Est. 75 min

9 exercises

Tempo Pause Squat Dumbbell Demonstration

Tempo Pause Squat Dumbbell

3 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 6 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 16 Reps

Spoto Press Demonstration

Spoto Press

3 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 20 Reps

Tue

Pull

Est. 81 min

12 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

5 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 6 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20 Reps

Wed

Outer

Est. 73 min

9 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Sissy Squat Demonstration

Sissy Squat

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Decline Spoto Press Demonstration

Decline Spoto Press

3 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

5 Sets x 6 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 20 Reps

Thu

Push

Est. 91 min

12 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

5 Sets x 6 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 6 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 20 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 20 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 20 Reps

Fri

Inner

Est. 83 min

10 exercises

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 10 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

5 Sets x 6 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Incline Spoto Press Demonstration

Incline Spoto Press

3 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Incline Inner Chest Press Demonstration

Incline Inner Chest Press

3 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 20 Reps