new routine - JEFIT

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new routine - JEFIT

new routine banner

new routine

Bulking

Advanced

Machine strength

Plan Details

The new routine routine by babycrusher is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

run up until 1st Sept 2015

Routine detail

Day 1

Chest / Abs

Est. 80 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 10 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Day 2

Bicep / Tricep

Est. 88 min

12 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

EZ Bar Seated Curl (Close Grip) Demonstration

EZ Bar Seated Curl (Close Grip)

4 Sets x 12 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

4 Sets x 10 Reps

Dumbbell Inner Bicep Curl Demonstration

Dumbbell Inner Bicep Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Day 3

Legs / Abs

Est. 80 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Dumbbell Single-Leg Calf Raise Demonstration

Dumbbell Single-Leg Calf Raise

4 Sets x 12 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 12 Reps

Cable Single-Leg Calf Raise Demonstration

Cable Single-Leg Calf Raise

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Day 4

Shoulders

Est. 69 min

9 exercises

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 12 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

4 Sets x 12 Reps

Day 5

Back

Est. 80 min

11 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Deadlift Demonstration

Cable Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Day 6

Chest / Arms

Est. 81 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps