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Jay's Summer ready body
Bulking
Beginner
Body
Plan Details
The Jay's Summer ready body routine by jfmusiiq is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Tricepts Monday
Est. 47 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Tuesday Cardio
Est. 62 min
1 exercise
Aerobics
1 Set
Wed
Leg Day Wednesday
Est. 55 min
9 exercises
Quadricep Stretch
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Knee Across the Body
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 6 Reps
Dumbbell Squat
3 Sets x 6 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Thu
Back and Bicepts Thursday
Est. 93 min
16 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Hip Stretch
2 Sets x 8 Reps
Back Stretch
2 Sets x 8 Reps
Cat Stretch
2 Sets x 8 Reps
Low Back Chair Stretch
2 Sets x 8 Reps
Bicept Wall Stretch
2 Sets x 8 Reps
Fri
Stretch Friday
Est. 57 min
10 exercises
Quadricep Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
Straddle Stretch
3 Sets x 8 Reps
Kneeling Lat Stretch
3 Sets
