hypertrophie - JEFIT

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hypertrophie - JEFIT

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hypertrophie

Bulking

Advanced

Machine strength

Plan Details

The hypertrophie routine by nauzinor.r is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

prise de masse

Routine detail

Mon

1-biceps

Est. 83 min

8 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Barbell Curl Against an Incline Demonstration

Barbell Curl Against an Incline

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

2-Avant bras cable Demonstration

2-Avant bras cable

4 Sets x 8 Reps

Mon

2-biceps

Est. 81 min

8 exercises

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 20 Reps

Cable Preacher Curl Demonstration

Cable Preacher Curl

4 Sets x 20 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

4 Sets x 20 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 20 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

4 Sets x 20 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 20 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 20 Reps

Tue

2-triceps

Est. 65 min

7 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 20 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 20 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 20 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 20 Reps

Weighted Three Bench Dip Demonstration

Weighted Three Bench Dip

4 Sets x 20 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 20 Reps

avant bras presse Demonstration

avant bras presse

4 Sets x 20 Reps

Tue

1-triceps

Est. 69 min

7 exercises

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 20 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 20 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 20 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

4 Sets x 20 Reps

Dip Demonstration

Dip

4 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 20 Reps

avant bras presse Demonstration

avant bras presse

4 Sets x 20 Reps

Wed

1-Dos

Est. 91 min

9 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Rope Seated Crossover Row Demonstration

Cable Rope Seated Crossover Row

4 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Wed

2-Dos

Est. 81 min

8 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 8 Reps

Barbell wrist curl Demonstration

Barbell wrist curl

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Thu

2-Epaule

Est. 71 min

7 exercises

Barbell Rear Press Demonstration

Barbell Rear Press

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 8 Reps

Cable Upright Row (Supine) Demonstration

Cable Upright Row (Supine)

4 Sets x 8 Reps

dumbbell rotation Demonstration

dumbbell rotation

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps

Thu

1-Epaule

Est. 71 min

7 exercises

Barbell Rear Press Demonstration

Barbell Rear Press

4 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 8 Reps

Fri

2-Jambe

Est. 81 min

8 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 8 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 8 Reps

Fri

1-Jambe

Est. 71 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Sat

2-abdos

Est. 67 min

7 exercises

Janda Sit-Up Demonstration

Janda Sit-Up

4 Sets x 20 Reps

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

4 Sets x 20 Reps

Decline Bench Alternating Knee Raise Demonstration

Decline Bench Alternating Knee Raise

4 Sets x 20 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps

trapèze devant Demonstration

trapèze devant

4 Sets x 8 Reps

Sat

1-abdos

Est. 103 min

11 exercises

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 20 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 20 Reps

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 20 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Sun

1-Poitrine

Est. 72 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

4 Sets x 8 Reps

1-Avant bras cable Demonstration

1-Avant bras cable

4 Sets x 8 Reps

Sun

2-Poitrine

Est. 77 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 20 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 20 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 20 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 20 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 20 Reps