full body workout - JEFIT

full body workout - JEFIT

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full body workout

Bulking

Intermediate

Machine strength

Plan Details

The full body workout routine by Walidt98Fit is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

full body work out

Routine detail

Day 1

Chest isolated day

Est. 240 min

22 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

push down chest machine Demonstration

push down chest machine

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 12 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Smith Machine Decline Bench Press (Close Grip) Demonstration

Smith Machine Decline Bench Press (Close Grip)

5 Sets x 12 Reps

Dumbbell Incline Bench Press (Palms in) Demonstration

Dumbbell Incline Bench Press (Palms in)

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 12 Reps

cable chest crossover low to high Demonstration

cable chest crossover low to high

5 Sets x 12 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 12 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

5 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

5 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 12 Reps

Day 2

Back isolated workout

Est. 173 min

15 exercises

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 12 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

5 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 12 Reps

Machine One-Arm Pulldown Demonstration

Machine One-Arm Pulldown

5 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 12 Reps

Day 2

Abs and Forearm isolated workout

Est. 208 min

10 exercises

Leg Raise Demonstration

Leg Raise

5 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 12 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

5 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 12 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

5 Sets x 12 Reps

Weight Plate Hand Squeeze Demonstration

Weight Plate Hand Squeeze

5 Sets x 12 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

5 Sets x 12 Reps

Day 3

Shoulders isolated workout

Est. 181 min

15 exercises

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

10 Sets x 12 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 12 Reps

Dumbbell Alternating Shoulder Press Demonstration

Dumbbell Alternating Shoulder Press

5 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

5 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

5 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

5 Sets x 12 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

5 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 12 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

5 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

5 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

5 Sets x 12 Reps

Day 4

Arm isolated workout

Est. 212 min

19 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

5 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 12 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

5 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

5 Sets x 12 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

5 Sets x 12 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 12 Reps

Cable Behind the Back Wrist Curl Demonstration

Cable Behind the Back Wrist Curl

5 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 12 Reps

Day 5

Lower isolated day

Est. 150 min

14 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

5 Sets x 12 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

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

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 12 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

5 Sets x 12 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

5 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 12 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

5 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 12 Reps

Day 7

Rest day

Est. 133 min

3 exercises

Walking Demonstration

Walking

1 Set

hand gripper Demonstration

hand gripper

5 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set