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As usual - JEFIT

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As usual

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The As usual routine by Arturo6Ramirez is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Rutina de Super Series de músculos Antagonistas

Routine detail

Day 1

Chest+biceps

Est. 0 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

Legs+abs

Est. 0 min

8 exercises

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 10 Reps

Cable Rope Crunch Demonstration

Cable Rope Crunch

4 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 25 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Day 3

Back+triceps

Est. 0 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

Ass+shoulders

Est. 0 min

8 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 10 Reps

Dumbbell Alternating Arnold Press Demonstration

Dumbbell Alternating Arnold Press

5 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Day 8

Ass + abs

Est. 0 min

9 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Day 8

Full legs

Est. 0 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

4 Sets

Day 8

Legs + shoulder opt

Est. 0 min

8 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 10 Reps