Emile workout - JEFIT

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Emile workout - JEFIT

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Emile workout

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Emile workout routine by Emile.Johnty is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Month 1 - 12,10,8 reps Month 2 - 10,10,10 reps Month 3 - 8,10,12 reps

Routine detail

Mon

Chest & Biceps

Est. 128 min

13 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 10 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

5 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12,10,8,8,8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 8 Reps

Cross chest raises alternating Demonstration

Cross chest raises alternating

5 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 8 Reps

Tue

Legs, Calves & Abs

Est. 94 min

10 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

6 Sets x 12,10,8,8,8,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12,10,8,8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 12,10,8,8,8,8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 8 Reps

Thu

Shoulders & Traps

Est. 97 min

8 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

6 Sets x 8 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

5 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 12,10,8,8,8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

6 Sets x 24,20,16,16,16,16 Reps

Dumbbell Alternating Bent-Over Reverse Fly Demonstration

Dumbbell Alternating Bent-Over Reverse Fly

4 Sets x 24,20,16,16 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 10 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

5 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 10 Reps

Fri

Back

Est. 105 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

6 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

6 Sets x 8 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

5 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 8 Reps

Cable Pulldown (Underhand) Demonstration

Cable Pulldown (Underhand)

5 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12,10,8,8,8 Reps

Any

AB Circuit

Est. 24 min

3 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 8 Reps

Any

Elliptical Cardio

Est. 2 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set

Any

LV 15 Incline Walk

Est. 62 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Triceps and ABS

Est. 52 min

6 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 8 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 8 Reps

Any

Arms & Abs

Est. 97 min

10 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 8 Reps

Leg Pull-In Demonstration

Leg Pull-In

5 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps