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Josh workout routine
Bulking
Intermediate
Dumbbell
Plan Details
The Josh workout routine routine by newjoshjaw is a 5 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
Mon
Chest and Triceps
Est. 49 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 55 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Any
arms
Est. 59 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
