My Normal Set - JEFIT

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My Normal Set - JEFIT

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My Normal Set

Bulking

Intermediate

Machine strength

Plan Details

The My Normal Set routine by Audax is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

Daily Abs Workout

Est. 27 min

6 exercises

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets

Oblique Crunch Demonstration

Oblique Crunch

3 Sets

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets

Air Bike Demonstration

Air Bike

3 Sets

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets

Any

Arms Day

Est. 96 min

13 exercises

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension (Supinated) Demonstration

Dumbbell One-Arm Tricep Extension (Supinated)

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 20 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Kettlebell Front Squat Demonstration

Kettlebell Front Squat

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Any

pec Addon

Est. 55 min

8 exercises

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

3 Sets x 10 Reps

Any

Lower Body Day

Est. 40 min

8 exercises

Bridge Demonstration

Bridge

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets

Machine Eliptical Squats Demonstration

Machine Eliptical Squats

3 Sets

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Any

Chest & Back Day

Est. 84 min

15 exercises

Machine Fly Demonstration

Machine Fly

3 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets

Back Hyperextension Demonstration

Back Hyperextension

3 Sets

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Any

new

Est. 54 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Rear Deltoid Fly Demonstration

Rear Deltoid Fly

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

ez bar preacher curl Demonstration

ez bar preacher curl

3 Sets x 10 Reps

Any

max

Est. 35 min

5 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Any

xsport chest

Est. 36 min

5 exercises

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Machine Chest Press Suicides Demonstration

Machine Chest Press Suicides

1 Set x 20 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

incline dumbell narrow press Demonstration

incline dumbell narrow press

3 Sets x 10 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 10 Reps