Ricardos Spring Build - JEFIT

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Ricardos Spring Build - JEFIT

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Ricardos Spring Build

Bulking

Intermediate

Machine strength

Plan Details

The Ricardos Spring Build routine by PeterMartins is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Bulk Up

Routine detail

Mon

(A) Chest and Triceps

Est. 86 min

10 exercises

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

5 Sets x 8 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

5 Sets x 20 Reps

Tue

(B) Back and Biceps

Est. 80 min

9 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

5 Sets x 20 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 8 Reps

Wed

(C) Shoulders and Legs

Est. 102 min

16 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Alternating Arnold Press Demonstration

Dumbbell Alternating Arnold Press

4 Sets x 8 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 8 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

4 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Rowing Demonstration

Rowing

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

4 Sets x 8 Reps

Walking Demonstration

Walking

1 Set

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Crunch Demonstration

Crunch

5 Sets x 20 Reps

Thu

(D) Biceps and Triceps

Est. 69 min

11 exercises

Rowing Demonstration

Rowing

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

5 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 8 Reps

Plank Demonstration

Plank

4 Sets

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Fri

(E) Rotational/Cardio

Est. 0 min

0 exercises

This day is empty

Sat

(F) Rotational/Cardio

Est. 0 min

0 exercises

This day is empty