Fitness World 12/3-2014
Bulking
Intermediate
Machine strength
Plan Details
The Fitness World 12/3-2014 routine by Jean Strube is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Different rest time on each exercise to achieve both strength and mass. Latest update: Now with a new order of muscle groups with focus on rest for the shoulder exercises And added cardio on sunday.
Routine detail
Mon
Chest and triceps 1
Est. 104 min
10 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Tue
Leg and cardio 1
Est. 88 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Back and biceps 1
Est. 98 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 8 Reps
Thu
Chest and triceps 2
Est. 103 min
10 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Fri
Leg and cardio 2
Est. 86 min
9 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Elliptical Training
1 Set
Sat
Back and biceps 2
Est. 98 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Cable Reverse Fly
5 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 8 Reps
Sun
Cardio
Est. 2 min
1 exercise
Running 5 km
1 Set
