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kris gethin 8 week muscle building challange
Bulking
Intermediate
Machine strength
Plan Details
The kris gethin 8 week muscle building challange routine by jsweda is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
back & calves
Est. 39 min
6 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
chest & upper abs
Est. 33 min
5 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Wed
legs
Est. 33 min
5 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Thu
arms & calves
Est. 38 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
