GYM WORKOUT - JEFIT

Discover

Progress

Workouts

Exercises

Settings

Loading...

GYM WORKOUT - JEFIT

GYM WORKOUT banner

GYM WORKOUT

Bulking

Beginner

Machine strength

Plan Details

The GYM WORKOUT routine by kushresult. is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest & Triceps

Est. 103 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

4 Sets x 12 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

4 Sets x 25 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 25 Reps

Tue

Back & Biceps

Est. 58 min

6 exercises

Climber Pull-Up Demonstration

Climber Pull-Up

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Wed

Legs & Shoulders

Est. 104 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Bench Hip Thrust Demonstration

Bench Hip Thrust

4 Sets x 12 Reps

Thu

Chest & Triceps

Est. 95 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 25 Reps

Fri

Back & Biceps

Est. 58 min

6 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 12 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Sat

Legs & Shoulders

Est. 111 min

11 exercises

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

4 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 25 Reps

Featured plans for you

Try one of these professionally designed workout plans

Iron Progression Blueprintbanner

Iron Progression Blueprint

Strength Training Plan Backed by Jefitbanner

Strength Training Plan Backed by Jefit

Power Builder: Full-Body Strength Blastbanner

Power Builder: Full-Body Strength Blast

Strength Foundations 8-Week Planbanner

Strength Foundations 8-Week Plan

Dumbbell Upper Body Strengthbanner

Dumbbell Upper Body Strength

Power Arc Training Programbanner

Power Arc Training Program

Momentum Strength Training Planbanner

Momentum Strength Training Plan

Iron Blueprintbanner

Iron Blueprint