Monster gains - JEFIT

Monster gains - JEFIT

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Monster gains

Bulking

Intermediate

Machine strength

Plan Details

The Monster gains routine by HenryQiu is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Squat, Biceps, Shoulders, Abs

Est. 92 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 7 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 6 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

5 Sets x 12 Reps

Weighted Side Rotation Demonstration

Weighted Side Rotation

5 Sets x 16 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Wed

Max Legs, Back, Chest, Abs

Est. 91 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Dip Demonstration

Dip

5 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

5 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Walters upper chest cable workout Demonstration

Walters upper chest cable workout

4 Sets x 12 Reps

Fri

Squat, Shoulder, Triceps, Forearm

Est. 85 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 7 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Sat

Back, Chest, Burnout

Est. 76 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Cable Pull Through Demonstration

Cable Pull Through

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Dip Demonstration

Dip

5 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Any

Cardio

Est. 43 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set