NYCE

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NYCE - JEFIT

Bulking

Advanced

Machine strength

Plan Details

The NYCE routine by fabpub is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

New York City Experience 6 days/week, 12-13 exercises per day, 90 min per day at best minimum. Plus cardio on day 7. Each muscle gets 2 to 4 exercises on its days. The names of the days give the exercises, which are alternated with little to virtually no rest. (totals per 2 weeks in parenthesis) # 3x per week N Abs: 2 (12) # 2x per week A Chest: 4 (16) B Triceps: 2 (8) C Posterior upper leg: 2 (8) D Anterior upper leg: 2 (8) E Biceps: 3 (12) F Back: 4 (16) G Shoulder: 3 (12) I Panturrilha: 3 (12) J Lower back: 3 (12) P Thigh adductor: 1 (4) Q Thigh abductor: 1 (4) # 3x per 2 weeks H Forearm: 3 (9) K Agachamento: 2 (6) L Trapézio: 2 (6) # 1x per week M Cardio: 50 min (1h40 min) # 1x per 2 weeks O Internal and external rotation: 4 (4)

Routine detail

Day 1

A, B, C, D, N

Est. 73 min

12 exercises

Barbell Bench Press

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Machine Assisted Dip

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell Fly

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Day 2

E, F, G, L

Est. 72 min

12 exercises

Machine Seated Row

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Pull-Up

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Hex bar shrug

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 12 Reps

Day 3

H, I, J, P, Q, N

Est. 73 min

13 exercises

Dumbbell One-Arm Wrist Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Barbell Good Morning

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Day 4

A, B, C, D, K

Est. 77 min

12 exercises

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Single-Leg Squat

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Rear Tricep Extension

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Day 5

E, F, G, N

Est. 69 min

12 exercises

Machine back fly

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Cable Rope Seated Row

4 Sets x 12 Reps

Parallel Bar Leg Raise

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Arnold Press

4 Sets x 12 Reps

Weighted Decline Rotation

4 Sets x 12 Reps

Dumbbell Reverse Bicep Curl

4 Sets x 12 Reps

Dual Cable Triceps Extension

4 Sets x 12 Reps

Cable Front Raise

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Alternating Reverse Fly

4 Sets x 12 Reps

Day 6

H, I, J, P, Q, L

Est. 74 min

13 exercises

Dumbbell One-Arm Wrist Curl

4 Sets x 12 Reps

Barbell Deadlift

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Barbell Good Morning

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Hex bar shrug

4 Sets x 12 Reps

Smith Machine Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl

4 Sets x 12 Reps

Day 7

Est. 52 min

1 exercise

Running

1 Set

Day 8

A, B, C, D, N

Est. 75 min

12 exercises

Machine Fly

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Machine Single-Leg Curl

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Weighted Decline Rotation

4 Sets x 12 Reps

Hanging Knee Raise Rotation

4 Sets x 12 Reps

Day 9

E, F, G, K

Est. 78 min

12 exercises

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Barbell Single-Leg Squat

4 Sets x 12 Reps

Machine Assisted Pull-Up

4 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Machine back fly

4 Sets x 12 Reps

Dumbbell Alternating Preacher Curl

4 Sets x 12 Reps

Seated One Arm Row

4 Sets x 12 Reps

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Military Press

4 Sets x 12 Reps

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 12 Reps

Day 10

O, I, J, P, Q, N

Est. 79 min

14 exercises

Barbell Deadlift

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Weighted Decline Rotation

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Cable External Rotation

4 Sets x 12 Reps

Cable Internal Rotation

4 Sets x 12 Reps

Weighted Decline Rotation

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Barbell Good Morning

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Day 11

A, B, C, D, L

Est. 70 min

12 exercises

Barbell Bench Press

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Tricep Extension

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Hex bar shrug

4 Sets x 12 Reps

Barbell Rear Tricep Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Hex bar shrug

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Single-Leg Press

4 Sets x 12 Reps

Day 12

E, F, G, N

Est. 68 min

12 exercises

Cable V Bar Pulldown

4 Sets x 12 Reps

Machine Seated Row

4 Sets x 12 Reps

Cable Reverse Crossover

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Preacher Curl Machine

4 Sets x 12 Reps

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Machine Reverse Fly

4 Sets x 12 Reps

Machine Ab Crunch

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Day 13

H, I, J, P, Q, K

Est. 86 min

13 exercises

Barbell Deadlift

4 Sets x 12 Reps

Machine Calf Raise

4 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl

4 Sets x 12 Reps

Back Hyperextension

4 Sets x 12 Reps

Dumbbell One-Arm Reverse Bench Wrist Curl

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Back Extension

4 Sets x 12 Reps

Machine Single-Leg Calf Press

4 Sets x 12 Reps

Barbell Single-Leg Squat

4 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl Over Bench (Neutral)

4 Sets x 12 Reps

Day 14

Est. 52 min

1 exercise

Running

1 Set

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