20 Weeks Out Physique Female - JEFIT

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20 Weeks Out Physique Female - JEFIT

20 Weeks Out Physique Female banner

20 Weeks Out Physique Female

Bulking

Advanced

Machine strength

Plan Details

The 20 Weeks Out Physique Female routine by tonya72 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Back and Biceps

Est. 131 min

14 exercises

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

6 Sets x 12 Reps

Cable Low Row Demonstration

Cable Low Row

6 Sets x 15 Reps

Single Arm Machine Row Demonstration

Single Arm Machine Row

6 Sets x 10 Reps

Wide Grip Assisted Pullup Demonstration

Wide Grip Assisted Pullup

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Palm Out Seated Dumbbell Curl Demonstration

Palm Out Seated Dumbbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Kneeling Single Arm Pulldown Demonstration

Kneeling Single Arm Pulldown

5 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

Shoulders and Triceps

Est. 175 min

15 exercises

Barbell Push Press Demonstration

Barbell Push Press

6 Sets x 12 Reps

Batwing Row Demonstration

Batwing Row

6 Sets x 15 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

6 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

6 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

6 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

6 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

6 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

6 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

6 Sets x 12 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

6 Sets x 15,15,15,15,15,20 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

6 Sets x 12 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

6 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Weight Plate Shrug Demonstration

Weight Plate Shrug

5 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

6 Sets x 12 Reps

Day 3

Back and Biceps M

Est. 147 min

11 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

6 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

6 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

6 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

6 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

6 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

6 Sets x 12 Reps

Kettlebell One-Arm Clean and Jerk Demonstration

Kettlebell One-Arm Clean and Jerk

6 Sets x 10 Reps

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

6 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

6 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

6 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Day 4

Legs and Glutes S

Est. 140 min

16 exercises

Box Squat Demonstration

Box Squat

5 Sets x 10 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

5 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

5 Sets x 20 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 15 Reps

Dumbbell Curl to Shoulder Press Demonstration

Dumbbell Curl to Shoulder Press

4 Sets x 5 Reps

Toe Press Calf Raises Demonstration

Toe Press Calf Raises

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Glute Press Machine Demonstration

Glute Press Machine

5 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 30 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 30 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 20 Reps

Cable Side Bend Demonstration

Cable Side Bend

5 Sets x 20 Reps

Deadmills Demonstration

Deadmills

5 Sets

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

5 Sets x 10 Reps

Day 5

Shoulders + Triceps MON

Est. 124 min

10 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

6 Sets x 10 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

6 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

6 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

6 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

6 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

6 Sets x 10 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

6 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

6 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

6 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Day 6

Back and Biceps TUE

Est. 158 min

15 exercises

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

5 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

5 Sets x 10 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

5 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

5 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

5 Sets x 10 Reps

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

5 Sets x 10 Reps

Cable Standing Row Demonstration

Cable Standing Row

5 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

5 Sets x 10 Reps

Walking Demonstration

Walking

1 Set

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

5 Sets x 10 Reps

American Kettlebell Swing Demonstration

American Kettlebell Swing

5 Sets x 10 Reps

Day 6

Legs and Glutes WED

Est. 120 min

11 exercises

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

5 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Leg Press Sissy Squats Demonstration

Leg Press Sissy Squats

5 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 10 Reps

American Kettlebell Swing Demonstration

American Kettlebell Swing

5 Sets x 10 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 7

Chest Shoulders Tris THU

Est. 0 min

0 exercises

This day is empty

Day 9

Shoulders, Chest, Tris FRI

Est. 0 min

0 exercises

This day is empty

Day 10

LEGS + GLUTES SAT

Est. 0 min

0 exercises

This day is empty