10 weeks Bulking - JEFIT

10 weeks Bulking - JEFIT

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10 weeks Bulking

Bulking

Intermediate

Barbell

Plan Details

The 10 weeks Bulking routine by thomas.w.rosengart@outlook.dk is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

10 weeks Bulking

Routine detail

Mon

Tabata chest and triceps

Est. 54 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 7 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 7 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 7 Reps

Dip Demonstration

Dip

5 Sets x 7 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 7 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 7 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Mon

Ben

Est. 29 min

6 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 7 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 7 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 7 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 7 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 7 Reps

Cable Rotational Crunch (Kneeling) Demonstration

Cable Rotational Crunch (Kneeling)

4 Sets x 7 Reps

Tue

Bryst

Est. 23 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 7 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 7 Reps

Dip Demonstration

Dip

4 Sets x 7 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 7 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 7 Reps

Wed

Tabata back and biceps

Est. 59 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 6 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 7 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 7 Reps

Dumbbell Concentration Curl on Stability Ball Demonstration

Dumbbell Concentration Curl on Stability Ball

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Wed

Ryg

Est. 27 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 7 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 7 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 7 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 7 Reps

Thu

Skulder

Est. 27 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 7 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 7 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 7 Reps

Plank Demonstration

Plank

4 Sets

Fri

Arme

Est. 37 min

8 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 7 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 7 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 7 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

4 Sets x 7 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 7 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 7 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 7 Reps

Fri

Tabata shoulders and legs

Est. 68 min

13 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

5 Sets x 7 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

5 Sets x 7 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

5 Sets x 7 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 7 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 7 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 7 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 7 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 7 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

5 Sets x 7 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

5 Sets x 7 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

5 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 10 Reps

Any

Basic training

Est. 77 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 7 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 7 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 7 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 7 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 7 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 7 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 7 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 7 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 25 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 25 Reps

Any

Home no Equipment

Est. 58 min

9 exercises

Push-Up Demonstration

Push-Up

8 Sets x 7 Reps

Superman Demonstration

Superman

8 Sets

Jump Squat Demonstration

Jump Squat

8 Sets x 7 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

8 Sets x 7 Reps

Sphinx Demonstration

Sphinx

8 Sets x 7 Reps

Prisoner Squat Demonstration

Prisoner Squat

8 Sets x 7 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

8 Sets x 7 Reps

Single-Leg Squat Demonstration

Single-Leg Squat

8 Sets x 7 Reps

Plank Demonstration

Plank

8 Sets

Any

pushups

Est. 13 min

1 exercise

Push-Up Demonstration

Push-Up

3 Sets x 30 Reps