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
1 Set
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 12,10,10,8,8,6 Reps
Dumbbell Fly
6 Sets x 12,10,10,8,8,6 Reps
Machine Fly
3 Sets
Dip
3 Sets
Crunch
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Tue
Legs
Est. 127 min
8 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
3 Sets x 50 Reps
Smith Machine Squat
4 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Hip Abductor
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 75 Reps
Wed
Arms and Abs
Est. 107 min
9 exercises
Elliptical Training
1 Set
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 30 Reps
Leg Raise
4 Sets x 30 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Thu
Back
Est. 105 min
8 exercises
Elliptical Training
1 Set
Pull-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Smith Machine Deadlift
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Inverted Row
3 Sets
Smith Machine Shrug
4 Sets x 20 Reps
Machine Calf Press
6 Sets x 25 Reps
Fri
Shoulders & Abs
Est. 103 min
9 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Sat
Legs
Est. 131 min
8 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
3 Sets x 50 Reps
Smith Machine Squat
4 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Hip Abductor
3 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 75 Reps
