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extra - JEFIT

Bulking

Advanced

Machine strength

Plan Details

The extra routine by doki21 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Any

back

Est. 86 min

17 exercises

Barbell Deadlift

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Pull-Up

3 Sets x 10 Reps

Chin-Up with Knee Raise

3 Sets x 10 Reps

T Bar Row

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

T Bar Row

3 Sets x 10 Reps

Smith Machine Bent-Over Row

3 Sets x 10 Reps

Machine Assisted Pull-Up

3 Sets x 10 Reps

Machine Back Extension

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Pull-Up (Hammer Grip)

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Cable Elevated Row

3 Sets x 10 Reps

Machine Inverted Row (Feet Elevated)

3 Sets x 10 Reps

EZ Bar Bent-Over Row (Reverse Grip)

3 Sets x 10 Reps

Cable One-Arm Row

3 Sets x 10 Reps

Any

biceps

Est. 74 min

14 exercises

Barbell Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable Bicep Curl

3 Sets x 10 Reps

Any

teiceps

Est. 65 min

13 exercises

Dip

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Barbell Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Barbell Tricep Extension

3 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Any

chest

Est. 172 min

33 exercises

Barbell Bench Press

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Dumbbell Fly

3 Sets x 10 Reps

Machine Incline Chest Press

3 Sets x 10 Reps

Smith Machine Bench Press

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Bench Push-Up

3 Sets x 10 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 10 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 10 Reps

Machine Inner Chest Press

3 Sets x 10 Reps

Machine Inner Chest Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Leverage Incline Chest Press

3 Sets x 10 Reps

Stability Ball Push-Up

3 Sets x 10 Reps

Dumbbell Around the World

3 Sets x 10 Reps

Barbell Front Raise Pullover

3 Sets x 10 Reps

Barbell Front Raise Pullover

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

Dumbbell One-Arm Bench Press

3 Sets x 10 Reps

Medicine Ball One-Arm Push-Up

3 Sets x 10 Reps

Cable Mid Chest Crossover

3 Sets x 10 Reps

Kettlebell One-Arm Floor Press

3 Sets x 10 Reps

Medicine Ball One-Arm Push-Up

3 Sets x 10 Reps

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Any

leg

Est. 143 min

32 exercises

Barbell Standing Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Calf Press On Leg Press

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Bodyweight Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Bodyweight Calf Raise

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Machine Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Standing Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Dumbbell Calf Raise

3 Sets x 10 Reps

Ankle Circles

3 Sets x 10 Reps

Donkey Calf Raise

3 Sets x 10 Reps

Any

z ekstra bul

Est. 204 min

40 exercises

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Machine Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Machine Incline Chest Press

3 Sets x 10 Reps

Dumbbell Decline Fly

3 Sets x 10 Reps

Smith Machine Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Smith Machine Bench Press

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Cable Lower Chest Raise

3 Sets x 10 Reps

Machine Fly

3 Sets x 10 Reps

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 10 Reps

Cable Incline Fly

3 Sets x 10 Reps

Leverage Decline Chest Press

3 Sets x 10 Reps

Cable Flat Bench Fly

3 Sets x 10 Reps

Dumbbell Around the World

3 Sets x 10 Reps

Dumbbell Around the World

3 Sets x 10 Reps

Dumbbell Bench Press (Palms in)

3 Sets x 10 Reps

Band Cross-Over

3 Sets x 10 Reps

Push-Up (Wide Hand)

3 Sets x 10 Reps

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