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Virgin Gym - JEFIT

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Virgin Gym

Bulking

Advanced

Machine strength

Plan Details

The Virgin Gym routine by Zonkix is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest Dumbbell

Est. 122 min

13 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

5 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 12 Reps

Dip Demonstration

Dip

5 Sets x 12 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 12 Reps

Mon

Chest Barbell

Est. 111 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 12 Reps

Tue

Back

Est. 116 min

13 exercises

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

5 Sets x 12 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

5 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 12 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

5 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 12 Reps

Cable One-Arm Rotational Row Demonstration

Cable One-Arm Rotational Row

5 Sets x 12 Reps

Tue

Back Deadlift

Est. 53 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

5 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Wed

Shoulders Heavy

Est. 95 min

11 exercises

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

5 Sets x 12 Reps

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell One-Arm Bent-Over Reverse Fly Demonstration

Dumbbell One-Arm Bent-Over Reverse Fly

5 Sets x 12 Reps

Barbell single arm push Demonstration

Barbell single arm push

5 Sets x 12 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

farmers walk Demonstration

farmers walk

5 Sets x 1 Reps

Barbell Shrug Demonstration

Barbell Shrug

5 Sets x 12 Reps

Wed

Shoulders Light

Est. 108 min

12 exercises

Cable External Rotation Demonstration

Cable External Rotation

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

5 Sets x 12 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

5 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 12 Reps

Cable Shoulder Press Demonstration

Cable Shoulder Press

5 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

5 Sets x 12 Reps

Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley

5 Sets x 12 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 12 Reps

Cable Shrug Demonstration

Cable Shrug

5 Sets x 12 Reps

Thu

Arms 2

Est. 162 min

18 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Barbell Curl Against an Incline Demonstration

Barbell Curl Against an Incline

5 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

5 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

5 Sets x 12 Reps

Cable Incline Tricep Extension Demonstration

Cable Incline Tricep Extension

5 Sets x 12 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

5 Sets x 12 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

5 Sets x 12 Reps

EZ Bar French Press (Reverse Grip) Demonstration

EZ Bar French Press (Reverse Grip)

5 Sets x 12 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

5 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

5 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 12 Reps

Thu

Arms

Est. 139 min

16 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

5 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 12 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

5 Sets x 12 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

5 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 12 Reps

Any

Legs Squat

Est. 117 min

13 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

5 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 12 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

5 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

5 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

5 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 25 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

5 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 12 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 12 Reps

Any

Legs Press

Est. 112 min

13 exercises

Prisoner Squat Demonstration

Prisoner Squat

5 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

rotary calf Demonstration

rotary calf

5 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

5 Sets x 20 Reps

Glutes kickback Demonstration

Glutes kickback

5 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 12 Reps

Knee Circles Demonstration

Knee Circles

5 Sets x 12 Reps

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