Bulking 8 weeks - JEFIT

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Bulking 8 weeks - JEFIT

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Bulking 8 weeks

Bulking

Intermediate

Machine strength

Plan Details

The Bulking 8 weeks routine by choliveira is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest / Abs

Est. 109 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 15 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 15 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

5 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 20 Reps

Janda Sit-Up Demonstration

Janda Sit-Up

3 Sets x 20 Reps

Tuck Crunch Demonstration

Tuck Crunch

3 Sets x 20 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

3 Sets x 20 Reps

Tue

Back / Forearm

Est. 143 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

5 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 12 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

5 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 12 Reps

Dumbbell Seated Wrist Curl (Palms Down) Demonstration

Dumbbell Seated Wrist Curl (Palms Down)

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Wed

Biceps / Trapesio

Est. 112 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

5 Sets x 15 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 8 Reps

Decline Oblique Crunch Demonstration

Decline Oblique Crunch

5 Sets x 15 Reps

Dragon Flag Demonstration

Dragon Flag

3 Sets x 8 Reps

Bench Crunch Demonstration

Bench Crunch

3 Sets x 8 Reps

Thu

Aerobic / Sholder

Est. 240 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Boxing Demonstration

Boxing

1 Set

Rowing Demonstration

Rowing

1 Set

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 15 Reps

Kettlebell Bent Press Demonstration

Kettlebell Bent Press

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Cable Russian Twist (Stability Ball) Demonstration

Cable Russian Twist (Stability Ball)

3 Sets x 8 Reps

Fri

Legs

Est. 99 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 50 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Stability Ball Cross-Leg Crunch Demonstration

Stability Ball Cross-Leg Crunch

3 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 8 Reps

Sat

Triceps / Abs

Est. 86 min

8 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 15 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

5 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 15 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

5 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

5 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 20 Reps