genesis - JEFIT

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genesis - JEFIT

genesis

Bulking

Intermediate

Machine strength

Plan Details

The genesis routine by MitchBratton is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

haulk

Routine detail

Any

genesis leg

Est. 62 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

smith machine single leg lunges Demonstration

smith machine single leg lunges

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

stiff leg dumbbel dead lifts Demonstration

stiff leg dumbbel dead lifts

5 Sets x 12 Reps

Any

genesis chest

Est. 69 min

5 exercises

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Any

genesis cardio

Est. 22 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set

Any

genesis shoulder

Est. 109 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 5 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 5 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Dip Demonstration

Dip

5 Sets x 5 Reps

Any

lat and cavs

Est. 67 min

5 exercises

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 5 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 5 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 5 Reps

Any

lower and bicep

Est. 47 min

4 exercises

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

barbell clean Demonstration

barbell clean

4 Sets x 8 Reps

Any

genesis abs

Est. 39 min

4 exercises

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 12 Reps

Bench Plank Demonstration

Bench Plank

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 12 Reps

Any

abs

Est. 24 min

3 exercises

Crunch Demonstration

Crunch

3 Sets x 20 Reps

V-Up Demonstration

V-Up

3 Sets x 20 Reps

Rotational Crunch Demonstration

Rotational Crunch

3 Sets x 20 Reps

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