Power Core Training - JEFIT

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Power Core Training - JEFIT

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Power Core Training

Bulking

Intermediate

Dumbbell

Plan Details

The Power Core Training routine by morbidprime is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

10:00 Whey shake + Creatine 11:00 Training start 12:00 Training end 12:15 Whey shake 13:00 Lunch low carbo, High protein 17:00 Dinner low carbo, High protein

Routine detail

Mon

Strong Lift phase A + Triceps

Est. 65 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 20 Reps

Mon

Strong Lift phase A + Triceps

Est. 65 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 6 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 20 Reps

Tue

Shoulder + Cardio

Est. 62 min

10 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10,8,8,5 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10,8,8,5 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 20,16,16,10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10,8,8,5 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10,8,8,5 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Back and Legs

Est. 59 min

9 exercises

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 20 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Thu

Chest + Cardio

Est. 66 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10,8,8,5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10,8,8,5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10,8,8,5 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 15 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

3 Sets

Fri

Strong Lift phase B + Biceps

Est. 63 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10,8,8,5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 20,16,16,10 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

3 Sets x 20 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 20 Reps