muscle!!

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muscle!! - JEFIT

General

Advanced

Barbell

Plan Details

The muscle!! routine by EricOrtiz4 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

just make sure to eat and sleep well

Routine detail

Day 1

shoulder,arms

Est. 129 min

40 exercises

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Bench Dip

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Day 2

cardio

Est. 95 min

3 exercises

Treadmill Running

1 Set

Step Machine

1 Set

Treadmill Running

1 Set

Day 3

rest

Est. 0 min

0 exercises

This day is empty

Day 4

chest,back,calves,thighs,abs

Est. 105 min

17 exercises

Barbell Bench Press

7 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Chin-Up (Close Grip)

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Barbell Front Squat

3 Sets x 8 Reps

Hack Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Day 5

shoulder,arms

Est. 129 min

40 exercises

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Military Press

3 Sets x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Barbell Curl

1 Set x 8 Reps

Barbell Tricep Extension (Supine)

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Alternating Bicep Curl

1 Set x 8 Reps

Tricep Push-Up

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Incline Curl

1 Set x 8 Reps

Dumbbell Seated Tricep Press

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Dumbbell Concentration Curl

1 Set x 8 Reps

Barbell Seated Tricep Extension

1 Set x 8 Reps

Bench Dip

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Calf Raise

3 Sets x 8 Reps

Day 6

chest,back,calves,thighs,abs

Est. 105 min

17 exercises

Barbell Bench Press

7 Sets x 8 Reps

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Pullover

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Chin-Up (Close Grip)

4 Sets x 8 Reps

T Bar Row

4 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell One-Arm Row

4 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Barbell Front Squat

3 Sets x 8 Reps

Hack Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Day 9

cheat day

Est. 0 min

0 exercises

This day is empty

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