Loading...
Jour full body
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Jour full body routine by syphodes is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body
Routine detail
Day 1
Workout 1
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 2
Workout 2
Est. 0 min
14 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Plank
3 Sets
Machine Fly
3 Sets x 10 Reps
