Seba's 15 day plan - JEFIT

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Seba's 15 day plan - JEFIT

Seba's 15 day plan banner

Seba's 15 day plan

AUTOPLAY

Bulking

Advanced

Machine strength

Plan Details

The Seba's 15 day plan routine by SebaGains is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

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Routine detail

Day 1

A1 Chest (C) bicep (incl BP)

Est. 73 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 5 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Cable Squat Curl Demonstration

Cable Squat Curl

3 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 8 Reps

Day 2

B1 Back (H) tricep

Est. 71 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Day 3

C1 Shoulder (C) core

Est. 57 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 5 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 8 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Day 4

D1 Legs (C) (incl squat)

Est. 42 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Day 5

Z1 Rest/Flexibility

Est. 0 min

0 exercises

This day is empty

Day 6

A2 Chest (H) bicep

Est. 70 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Day 7

B2 Back (C) tricep (incl DL)

Est. 71 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Day 8

C2 Shoulder (H) core

Est. 62 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Day 9

D2 legs (H)

Est. 56 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Day 10

Z2 Rest/Mobility

Est. 0 min

0 exercises

This day is empty

Day 11

E1 SDB (C)

Est. 28 min

3 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Day 12

C3 Shoulder (H) core

Est. 56 min

8 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Lu Raises Demonstration

Lu Raises

3 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 10 Reps

Day 13

F1 Back (C) arms

Est. 56 min

7 exercises

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Day 14

Z3 Rest/Stretching

Est. 0 min

0 exercises

This day is empty

Day 15

G1 Calisthenics Park

Est. 56 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps