feb - may 2015 - JEFIT

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feb - may 2015 - JEFIT

feb - may 2015 banner

feb - may 2015

Bulking

Intermediate

Body

Plan Details

The feb - may 2015 routine by lndilpi is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

3 days a week, one day off between each session. ( I usually do on Mondays, Wednesdays and Saturdays.) Do your cardio warmup and streching, then pick a few exercices for each body part from this workout to keep it within 60 minutes, then complete with 3 or 4 abs exercices. Choose your exercices according to availability within your gym. When you can do 3x 8 without failure, increase weight on the next session.

Routine detail

Day 1

A Chest-Tricep

Est. 126 min

19 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 8 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

1 Set x 50 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

1 Set x 50 Reps

Air Bike Demonstration

Air Bike

1 Set x 50 Reps

Alternating Reach and Catch Demonstration

Alternating Reach and Catch

1 Set x 50 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

1 Set x 50 Reps

Bent Knee Hundreds Demonstration

Bent Knee Hundreds

1 Set x 50 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

1 Set x 50 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

B - legs & shoulders

Est. 161 min

24 exercises

Rowing Demonstration

Rowing

1 Set

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

2 Sets x 25 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Alternating Press Demonstration

Dumbbell Alternating Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Overhead Front Raise Demonstration

Barbell Overhead Front Raise

3 Sets x 8 Reps

Dragon Flag Demonstration

Dragon Flag

1 Set x 50 Reps

Band Seated Calf Stretch Demonstration

Band Seated Calf Stretch

2 Sets x 25 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

1 Set x 50 Reps

Knee to Chest (Supine) Demonstration

Knee to Chest (Supine)

1 Set x 50 Reps

Bow Pose Demonstration

Bow Pose

3 Sets

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

1 Set x 50 Reps

Crunch Demonstration

Crunch

1 Set x 50 Reps

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 50 Reps

Plank Demonstration

Plank

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

1 Set x 50 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 6

back-bicep

Est. 142 min

22 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Machine Assisted Chin-Up Demonstration

Machine Assisted Chin-Up

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 8 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

1 Set x 50 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

1 Set x 50 Reps

Decline Bench Alternating Knee Raise Demonstration

Decline Bench Alternating Knee Raise

1 Set x 50 Reps

Knees to Chest Hug Demonstration

Knees to Chest Hug

1 Set x 50 Reps

Weighted Crunch Demonstration

Weighted Crunch

1 Set x 50 Reps

Tuck Crunch Demonstration

Tuck Crunch

1 Set x 50 Reps

Toe Touches Demonstration

Toe Touches

1 Set x 50 Reps

Staff Pose Demonstration

Staff Pose

1 Set x 20 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 50 Reps

Double Leg Hundreds Demonstration

Double Leg Hundreds

1 Set x 50 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Bicep Curl (Supine) Demonstration

Dumbbell Bicep Curl (Supine)

3 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps