Alic Power - JEFIT

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Alic Power - JEFIT

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Alic Power

Bulking

Advanced

Dumbbell

Plan Details

The Alic Power routine by aca.alic is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Not for weak!!!

Routine detail

Mon

Chest and biceps

Est. 69 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Barbell power bench Demonstration

Barbell power bench

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Hex bar curl Demonstration

Hex bar curl

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 6 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

3 Sets x 10 Reps

Mon

Legs

Est. 54 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

7 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Any

Chest and arms

Est. 71 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 4 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 5 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 6 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Any

Back attack

Est. 73 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

5 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Mike bro Demonstration

Mike bro

3 Sets x 10 Reps

My for back Demonstration

My for back

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Any

Armaggedon

Est. 51 min

6 exercises

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 8 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 12 Reps

Hex bar curl Demonstration

Hex bar curl

4 Sets x 6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

4 Sets x 10 Reps

Any

Chest and shoulder

Est. 55 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 5 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

3 Sets x 12 Reps

Any

shoulder and triceps

Est. 59 min

7 exercises

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 6 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

4 Sets x 8 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 10 Reps