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loyaltykymarny. workout - JEFIT

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loyaltykymarny. workout

AUTOPLAYAUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The loyaltykymarny. workout routine by loyaltykymarny is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

if you wanna train strength ? it is a good way for me for the past year to build muscle as a 17 year old

Routine detail

Any

back and biceps

Est. 240 min

24 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 8 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

5 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

5 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

5 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

5 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

5 Sets x 8 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

5 Sets x 8 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

5 Sets x 8 Reps

Cable Reverse Grip Curl Demonstration

Cable Reverse Grip Curl

5 Sets x 8 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

5 Sets x 8 Reps

Any

Cardio

Est. 79 min

7 exercises

Treadmill Running Demonstration

Treadmill Running

8 Sets

Walking Demonstration

Walking

5 Sets

Step Machine Demonstration

Step Machine

5 Sets

Elliptical Training Demonstration

Elliptical Training

5 Sets

Indoor Cycling Demonstration

Indoor Cycling

5 Sets

Rowing Demonstration

Rowing

5 Sets

Stationary Bike Demonstration

Stationary Bike

5 Sets

Any

Chest and triceps and shoulders

Est. 240 min

24 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dip Demonstration

Dip

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 8 Reps

Push-Up Demonstration

Push-Up

5 Sets x 8 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

5 Sets x 8 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

5 Sets x 8 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

5 Sets x 8 Reps

Any

legs

Est. 63 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 25 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 25 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 15 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 15 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 100 Reps

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