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Juna's Workouts - BALI, Indonesia
Bulking
Intermediate
Barbell
Plan Details
The Juna's Workouts - BALI, Indonesia routine by Junaaworld25 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Any
BALI - Maintenance - Pushing
Est. 211 min
23 exercises
Dynamic Stretches
1 Set
Leverage Incline Chest Press
5 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Swissball High & Low Planks
3 Sets x 12 Reps
Swissball Press Up
3 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cross Mountain Press Up
3 Sets x 12 Reps
Military Core Press
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Full Burpee
3 Sets x 12 Reps
Decline Mountains
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Rope Slams
3 Sets
Walking
1 Set
Post Stretches
1 Set
Any
HIIT - Joe - 37x 40/20 or 2x20/10
Est. 111 min
40 exercises
Dynamic Stretches
1 Set
Fast Feet
1 Set
Spider Plank
1 Set
Decline Mountains
1 Set x 12 Reps
Duck
1 Set
Renegade Rows
1 Set x 12 Reps
Arm Taps
1 Set x 12 Reps
Ankle Taps
1 Set x 12 Reps
Mountain Climber
1 Set x 12 Reps
Jumping Jack
1 Set
Cross Mountain Press Up
1 Set x 12 Reps
In & Out Sit Ups
1 Set x 12 Reps
Leg Raise with Weight
1 Set x 12 Reps
Pop Squats
1 Set
Lateral Plank Press Up
1 Set x 12 Reps
Good Mornings
1 Set x 12 Reps
Burpees
1 Set x 12 Reps
Standing Oblique
1 Set x 12 Reps
Sky Scrapers
1 Set x 12 Reps
Weighted V Sit Up
1 Set x 12 Reps
Bunny Hops
1 Set
Punching with Weight
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
Swissball High & Low Planks
1 Set x 12 Reps
Half Burpees
1 Set x 12 Reps
Swissball Raise
1 Set x 12 Reps
Swissball Touch
1 Set x 12 Reps
Thigh Slaps/High Knee
1 Set
Treadmill Sprint
1 Set
Burpee Frog
1 Set x 12 Reps
Rope Slams
1 Set
Kettlebell One-Arm Clean and Jerk
1 Set x 12 Reps
Lateral Steps
1 Set
Walking
1 Set
Weight Plate Russian Twist
1 Set x 12 Reps
Plank Jump
1 Set x 12 Reps
Upper Body Burpee
3 Sets x 12 Reps
Post Stretches
1 Set
Triset Flys
1 Set x 12 Reps
Renegade/Press Up/Half Burpee
1 Set x 12 Reps
Any
BALI - Maintenance - Lower Body
Est. 231 min
24 exercises
Dynamic Stretches
1 Set
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Bulgarian Split Squat on Bench
3 Sets x 12 Reps
Leg Press Lying Down - Smith Machine
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Step-Up
3 Sets x 12 Reps
Landmine Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Knee Pull Ins (Rowing Machine)
3 Sets x 12 Reps
Swissball Raise
3 Sets x 12 Reps
Swissball Touch
3 Sets x 12 Reps
Kettlebell Swings
3 Sets x 12 Reps
Leg Raise with Weight
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Thigh Slaps/High Knee
3 Sets
Fast Feet
3 Sets
Walking
1 Set
Post Stretches
1 Set
Any
BALI - Maintenance - Pulling
Est. 158 min
19 exercises
Dynamic Stretches
1 Set
Weighted Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T-Bar Rows
3 Sets x 8 Reps
Arnold Dumbbell Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Zottman Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Rowing
1 Set
Walking
1 Set
Post Stretches
1 Set
Any
PT - Bulking - Full Body W18-21
Est. 181 min
23 exercises
Dynamic Stretches
1 Set
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Hang Clean Below the Knees
3 Sets x 12 Reps
Decline Mountains
2 Sets x 8 Reps
Swissball Raise
2 Sets x 8 Reps
Swissball Touch
2 Sets x 8 Reps
High & Low Plank
2 Sets x 8 Reps
Jump Squat
2 Sets x 8 Reps
Renegade Rows
2 Sets x 8 Reps
Pop Squats
2 Sets
Spiderman Plank
2 Sets
Weight Plate Russian Twist
2 Sets x 8 Reps
Robe Waves - with Legs
3 Sets
Robe Waves
3 Sets
Rowing
1 Set
Walking
1 Set
Post Stretches
1 Set
