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Jayden’s Routine (90% of 1RM 4-6 reps for bulk 70% of 1RM 10-12 reps for fat loss)
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The Jayden’s Routine (90% of 1RM 4-6 reps for bulk 70% of 1RM 10-12 reps for fat loss) routine by jimbo9519 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest & Triceps
Est. 0 min
13 exercises
Cable Flies
3 Sets x 10 Reps
Cable Rises
3 Sets x 10 Reps
Dumbbell Squeeze Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Decline Press Up
3 Sets x 10 Reps
Machine Chest Press
1 Set
Machine Fly
1 Set
Skullcrushers
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Overhead Tricep Iso Extension
3 Sets x 10 Reps
Single Arm Cable Kick Back
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 0 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 3
Legs & Shoulders
Est. 0 min
14 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Upright Row
3 Sets x 10 Reps
Machine Shoulder Press
1 Set
Day 4
Forearms
Est. 0 min
5 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Behind The Back Wrist Curl
3 Sets x 10 Reps
