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Jeff's Workout
Bulking
Beginner
Machine strength
Plan Details
The Jeff's Workout routine by captainjeff75 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This six week 4 day split routine consists of chest,shoulders,back,arms and legs training. Start off with a typical 3/10 set/rep routine with moderate weights for muscle gains for two weeks, then switch up to a 4/12 set/rep routine with lighter weights for lean muscle gains for two weeks. After that, switch to a 3/6-8 set/rep routine with heavy weights for two weeks. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. Throw in some before and after cardio for some fat burning and you'll come out feeling great!
Routine detail
Mon
Chest, Triceps, & Abs
Est. 108 min
11 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Back, Biceps, & Calves
Est. 208 min
11 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Row
10 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 8 Reps
Cable V Bar Pulldown
10 Sets x 8 Reps
Cable Seated Row
10 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
10 Sets x 8 Reps
Dumbbell Concentration Curl
10 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 8 Reps
Barbell Standing Calf Raise
10 Sets x 8 Reps
Machine Seated Calf Raise
10 Sets x 8 Reps
Treadmill Running
1 Set
Wed
GET OFF YOUR ASS AND GET SOME CARDIO!
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders, Traps & Forearms
Est. 99 min
10 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Leg Day
Est. 107 min
11 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Sat
YOU GOT NOTHING BETTER TO DO, GET SOME CARDIO IN BEFORE IT'S GAME TIME!
Est. 0 min
0 exercises
This day is empty
Sun
Active Rest Day
Est. 0 min
0 exercises
This day is empty
