Brian's Weekly Rountine - JEFIT

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Brian's Weekly Rountine - JEFIT

Brian's Weekly Rountine banner

Brian's Weekly Rountine

Bulking

Intermediate

Body

Plan Details

The Brian's Weekly Rountine routine by bnkroll is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

6 day workout routine designed to maximize muscle gains. Focusing on chest,shoulders,back,arms, abs and legs training. FYI some routines have secondary workouts just in case a piece of equipment is not available. An example would be on Chest day I have the primary work which is free weight bench press and the secondary being using hammer strength/hoist or supplemental equipment. Enjoy and please share your results/upgrades with me. Thanks!

Routine detail

Mon

Shoulders+

Est. 99 min

14 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated One-Arm Shoulder Press Demonstration

Dumbbell Seated One-Arm Shoulder Press

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10 Reps

Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 10 Reps

Machine Lateral Shoulder Raise Demonstration

Machine Lateral Shoulder Raise

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Tue

Legs+

Est. 80 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift (Bench) Demonstration

Barbell Stiff-Leg Deadlift (Bench)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 10 Reps

Wed

Arms+

Est. 119 min

16 exercises

Barbell Bicep Drag Curl Demonstration

Barbell Bicep Drag Curl

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Decline Tricep Extension Demonstration

Dumbbell Decline Tricep Extension

4 Sets x 10 Reps

EZ Bar Seated Reverse Grip French Press Demonstration

EZ Bar Seated Reverse Grip French Press

4 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Thu

Back+

Est. 80 min

12 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 10 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Fri

Chest+

Est. 86 min

12 exercises

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Sun

The Works+

Est. 169 min

23 exercises

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Machine Hammer Curl Demonstration

Machine Hammer Curl

4 Sets x 10 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

4 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Smith Machine Reverse Bench Press (Close Grip) Demonstration

Smith Machine Reverse Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

8 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 10 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 10 Reps

Any

New Abs 2 - lower abs and ab extensions

Est. 41 min

8 exercises

Scissor Kick Demonstration

Scissor Kick

1 Set x 100 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set x 34 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 75 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set x 34 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 50 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set x 34 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 50 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

1 Set x 34 Reps

Any

Abs 5 - obliques

Est. 21 min

8 exercises

Side Bridge Demonstration

Side Bridge

1 Set

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 15 Reps

Side Bridge Demonstration

Side Bridge

1 Set

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 15 Reps

Side Bridge Demonstration

Side Bridge

1 Set

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 15 Reps

Side Bridge Demonstration

Side Bridge

1 Set

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

1 Set x 15 Reps

Any

Abs

Est. 35 min

5 exercises

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Oblique Crunch Demonstration

Oblique Crunch

6 Sets x 15 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 10 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 10 Reps

Any

Abs 2 - fab 5

Est. 46 min

5 exercises

Scissor Kick Demonstration

Scissor Kick

1 Set x 100 Reps

Rotational Crunch Demonstration

Rotational Crunch

2 Sets x 100 Reps

Crunch Demonstration

Crunch

1 Set x 100 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

1 Set x 100 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

1 Set x 100 Reps

Any

New Abs - with and without weight

Est. 20 min

3 exercises

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 50 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 10 Reps

Any

Abs 3 - Air bike and Russian twist

Est. 25 min

4 exercises

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 30 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 10 Reps

Any

Abs xii

Est. 18 min

6 exercises

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 15 Reps

Air Bike Demonstration

Air Bike

1 Set x 20 Reps

Air Bike Demonstration

Air Bike

1 Set x 20 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 20 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 10 Reps

Air Bike Demonstration

Air Bike

1 Set x 20 Reps

Any

trendmill

Est. 66 min

4 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Step Machine Demonstration

Step Machine

1 Set

Any

Ab roller

Est. 6 min

1 exercise

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Any

Abs 4 - no crunches

Est. 18 min

4 exercises

Scissor Kick Demonstration

Scissor Kick

4 Sets x 10 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Plank Demonstration

Plank

4 Sets

Side Bridge Demonstration

Side Bridge

3 Sets