Fitness World 8-10-2014
Bulking
Advanced
Machine strength
Plan Details
The Fitness World 8-10-2014 routine by Jean Strube is a 18 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps 1-3 (8 rep)
Est. 102 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Weight Plate Shrug
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Mon
Chest and triceps 1-2 (12 rep)
Est. 108 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Mon
Chest and triceps 1-1 (20 rep)
Est. 104 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Machine Assisted Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Tue
Leg 1-2 (12 rep)
Est. 77 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Jefferson Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Tue
Leg 1-3 (8 rep)
Est. 75 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Tue
Leg 1-1 (20 rep)
Est. 76 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Barbell Jefferson Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Wed
Back and biceps 1-3 (8 rep)
Est. 94 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso One Arm Row
3 Sets x 8 Reps
Behind-the-Back Shrug
3 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Straight-Arm Pulldown
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Wed
Back and biceps 1-1 (20 rep)
Est. 109 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 20 Reps
T Bar Row
3 Sets x 20 Reps
Leverage Machine Iso One Arm Row
3 Sets x 20 Reps
Behind-the-Back Shrug
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Straight-Arm Pulldown
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Wed
Back and biceps 1-2 (12 rep)
Est. 98 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso One Arm Row
3 Sets x 12 Reps
Behind-the-Back Shrug
3 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Straight-Arm Pulldown
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Thu
Chest and triceps 2-1 (20 rep)
Est. 104 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 20 Reps
Cable Upright Row
3 Sets x 20 Reps
Weight Plate Shrug
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Machine Assisted Dip
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Thu
Chest and triceps 2-2 (12 rep)
Est. 108 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Thu
Chest and triceps 2-3 (8 rep)
Est. 102 min
11 exercises
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Weight Plate Shrug
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
Leg 1-1 (20 rep)
Est. 76 min
8 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Barbell Jefferson Squat
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 20 Reps
Fri
Leg 2-3 (8 rep)
Est. 75 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Fri
Leg 2-2 (12 rep)
Est. 77 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 12 Reps
Barbell Jefferson Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Sat
Back and biceps 2-3 (8 rep)
Est. 94 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Leverage Machine Iso One Arm Row
3 Sets x 8 Reps
Behind-the-Back Shrug
3 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Straight-Arm Pulldown
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Sat
Back and biceps 2-1 (20 rep)
Est. 109 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 20 Reps
T Bar Row
3 Sets x 20 Reps
Leverage Machine Iso One Arm Row
3 Sets x 20 Reps
Behind-the-Back Shrug
3 Sets x 20 Reps
Machine Assisted Pull-Up
3 Sets x 20 Reps
Straight-Arm Pulldown
3 Sets x 20 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Sat
Back and biceps 2-2 (12 rep)
Est. 98 min
12 exercises
Back Hyperextension
1 Set x 10 Reps
Machine Back Extension
2 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso One Arm Row
3 Sets x 12 Reps
Behind-the-Back Shrug
3 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Straight-Arm Pulldown
3 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
