ji 2015
Bulking
Advanced
Dumbbell
Plan Details
The ji 2015 routine by inferno.monika@gmail.com is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Increase strenght for seniors (less injury) and no legs
Routine detail
Tue
3
Est. 49 min
4 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 8 Reps
Wed
4
Est. 49 min
4 exercises
Dip
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Thu
5
Est. 50 min
4 exercises
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Leg Raise with Hip Thrust
4 Sets x 8 Reps
Sat
1
Est. 61 min
5 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Rotational Crunch (Supine)
4 Sets x 8 Reps
Sun
2
Est. 62 min
5 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Leg Pull-In
4 Sets x 8 Reps
