JM's Routine
Bulking
Intermediate
Machine strength
Plan Details
The JM's Routine routine by JM707 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest 🌙
Est. 64 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Back 🌙
Est. 71 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Biceps and Triceps ☀️
Est. 70 min
10 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Thu
Rest Day 😄
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Fri
Legs & ABS 🌙
Est. 62 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Sat
Rest Day 😄
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Sun
Shoulder and Forearms 🌙
Est. 83 min
12 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
