AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms) - JEFIT

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AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms) - JEFIT

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AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms)

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The AI S-Tier Hypertrophy Research and Warm-up (For Weak Arms) routine by crassion is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Day 1: Chest, Front Delts, Triceps

Est. 99 min

17 exercises

Stability Ball Ab Curl Demonstration

Stability Ball Ab Curl

3 Sets x 5,3,1 Reps

Side Plank Demonstration

Side Plank

6 Sets x 5,3,1,5,3,1 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 5,3,1 Reps

Arm Circles Demonstration

Arm Circles

2 Sets x 20 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

1 Set x 15 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

1 Set x 20 Reps

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 15 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 15 Reps

Dumbbell Prone Shoulder Raise (Stability Ball) Demonstration

Dumbbell Prone Shoulder Raise (Stability Ball)

2 Sets x 20 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

2 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 12 Reps

Tue

Day 2: Glute & Lower Body

Est. 81 min

15 exercises

Stability Ball Ab Curl Demonstration

Stability Ball Ab Curl

3 Sets x 5,3,1 Reps

Side Plank Demonstration

Side Plank

3 Sets x 5,3,1 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 5,3,1 Reps

Stability Ball Hip Rotation Demonstration

Stability Ball Hip Rotation

1 Set x 20 Reps

Abdominal Hip Roll Demonstration

Abdominal Hip Roll

1 Set x 30 Reps

Front to Back Leg Swings Demonstration

Front to Back Leg Swings

2 Sets x 15 Reps

Side to Side Leg Swings Demonstration

Side to Side Leg Swings

2 Sets x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 1 Rep

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 24 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15,15,13 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Thu

Thu Day 3: Back, Bicep & Rear Delt

Est. 104 min

16 exercises

Stability Ball Ab Curl Demonstration

Stability Ball Ab Curl

3 Sets x 5,3,1 Reps

Side Plank Demonstration

Side Plank

3 Sets x 5,3,1 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 5,3,1 Reps

One-Arm Hang Demonstration

One-Arm Hang

1 Set

Pull-Up Demonstration

Pull-Up

1 Set x 12 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

1 Set x 20 Reps

Cat Cow Stretch Demonstration

Cat Cow Stretch

1 Set x 10 Reps

Kneeling Thoracic Mobility Demonstration

Kneeling Thoracic Mobility

2 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 15 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

3 Sets x 15 Reps

Cable Incline Bicep Curl Demonstration

Cable Incline Bicep Curl

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Fri

Friday Day 4: Shoulders & Arms

Est. 95 min

16 exercises

Stability Ball Ab Curl Demonstration

Stability Ball Ab Curl

3 Sets x 5,3,1 Reps

Side Plank Demonstration

Side Plank

3 Sets x 5,3,1 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 5,3,1 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

1 Set x 15 Reps

Wrist Circles Demonstration

Wrist Circles

1 Set x 30 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

1 Set x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 20 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

1 Set x 20 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 15 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

3 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Cable One-Arm Tricep Kickback Demonstration

Cable One-Arm Tricep Kickback

3 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps