JI 2013
Bulking
Advanced
Dumbbell
Plan Details
The JI 2013 routine by inferno.monika@gmail.com is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
increase strength Supplementation: creasteron massive BCAA before ...
Routine detail
Day 1
chest and triceps
Est. 70 min
4 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Day 2
Back and Biceps
Est. 66 min
4 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 3
Shoulders and forearms
Est. 72 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Day 4
ABS
Est. 95 min
6 exercises
Cable Knee Raise (Supine)
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Decline Bench Cable Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 6 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 6 Reps
Day 5
Break
Est. 0 min
0 exercises
This day is empty
Day 6
chest and triceps and front shoulders
Est. 66 min
4 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Day 7
Back and Biceps and back shoulders
Est. 65 min
4 exercises
Chin-Up (Close Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Day 8
ABS and shoulders
Est. 102 min
6 exercises
Cable Single-Leg Knee Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Decline Bench Cable Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 20 Reps
Day 9
Break
Est. 0 min
0 exercises
This day is empty
Day 10
Break
Est. 0 min
0 exercises
This day is empty
