Workout 2014 - JEFIT

Routine detail

Workout 2014 banner

Workout 2014

Bulking

Advanced

Machine strength

Plan Details

The Workout 2014 routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Any

Schulter & Nacken Berlin

Est. 187 min

18 exercises

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

5 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

5 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

5 Sets x 10 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 10 Reps

Barbell Rocking Standing Calf Raise Demonstration

Barbell Rocking Standing Calf Raise

5 Sets x 10 Reps

Band Hip Lift Demonstration

Band Hip Lift

5 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 10 Reps

Band Calf Raise Demonstration

Band Calf Raise

5 Sets x 10 Reps

Bridge Demonstration

Bridge

5 Sets

Barbell Pullover Demonstration

Barbell Pullover

5 Sets x 10 Reps

Any

Brust Berlin

Est. 61 min

6 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

5 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Dip Demonstration

Dip

5 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 10 Reps

Any

Ruecken Berlin

Est. 58 min

6 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

Any

Seitliche Schulter & Nacken Berlin

Est. 58 min

6 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

5 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

5 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

5 Sets x 10 Reps

Any

Beine Bauch Berlin

Est. 55 min

6 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

5 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

5 Sets x 10 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Any

Body Attack

Est. 57 min

1 exercise

Aerobics Demonstration

Aerobics

1 Set