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Target iFitness
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Target iFitness routine by Pupisitas is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest
Est. 0 min
15 exercises
Barbell Bench Press
3 Sets x 30 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
1 Set x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Day 2
Triceps
Est. 0 min
19 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 20 Reps
Dumbbell Tate Press
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 30 Reps
Cable rope Super Set
3 Sets x 30 Reps
Dumbbell Tricep Kickback
3 Sets x 30 Reps
Day 3
Back
Est. 0 min
12 exercises
Pull-Up
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 20 Reps
Cable two hand high row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 30 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
T Bar Row
3 Sets x 30 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 30 Reps
Cable Rope Lat Pulldown
3 Sets x 30 Reps
Dumbbell Bent-Over Row
3 Sets x 30 Reps
Day 4
Biceps
Est. 0 min
12 exercises
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Dumbbell Zottman Curl
3 Sets x 30 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 20 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
21's
3 Sets x 20 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 30 Reps
Cable Dual Overhead Curl
1 Set x 20 Reps
EZ Bar Curl
1 Set x 20 Reps
Day 5
Shoulders & Trap’s
Est. 0 min
19 exercises
Dumbbell See Saw Press
3 Sets x 30 Reps
Dumbbell One-Arm Front Raise
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Around the world raises
3 Sets x 30 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 20 Reps
Dumbbell Reverse Fly
3 Sets x 30 Reps
Superman
3 Sets x 20 Reps
Dumbbell Cuban Press
3 Sets x 30 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Cable Upright Row
1 Set x 20 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Canle rope bent over front latter
3 Sets x 30 Reps
Barbell Bradford Rocky Press
1 Set x 20 Reps
Cable Shrug
1 Set x 20 Reps
Dumbbell Upright Row
3 Sets x 30 Reps
Barbell Shrug
3 Sets x 30 Reps
Smith Machine Shrug
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 6
Legs
Est. 0 min
16 exercises
Machine Leg Press
3 Sets x 30 Reps
Dumbbell Step-Up
3 Sets x 30 Reps
Dumbbell Lunge
3 Sets x 30 Reps
Dumbbell Deadlift
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 30 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 30 Reps
Hack Squat
3 Sets x 30 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Dumbbell Cursiez
3 Sets x 30 Reps
Dumbbell Calf Raise
1 Set x 20 Reps
Cable Standing Leg Curl
3 Sets x 30 Reps
Smith Machine Squat
3 Sets x 30 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
