J & J Get Big Routine - JEFIT

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J & J Get Big Routine - JEFIT

J & J Get Big Routine banner

J & J Get Big Routine

Bulking

Advanced

Machine strength

Plan Details

The J & J Get Big Routine routine by jegwu is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest & Abs

Est. 90 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 12,10,10,8,8,6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

6 Sets x 12,10,10,8,8,6 Reps

Machine Fly Demonstration

Machine Fly

3 Sets

Dip Demonstration

Dip

3 Sets

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Tue

Legs

Est. 127 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 25 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 50 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Abductor Demonstration

Hip Abductor

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 75 Reps

Wed

Arms and Abs

Est. 107 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 30 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Thu

Back

Est. 105 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 20 Reps

Machine Calf Press Demonstration

Machine Calf Press

6 Sets x 25 Reps

Fri

Shoulders & Abs

Est. 103 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 20 Reps

Sat

Legs

Est. 131 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 25 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 50 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 20 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Hip Abductor Demonstration

Hip Abductor

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 75 Reps