Patty's Workout Program - JEFIT

Routine detail

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Patty's Workout Program

Bulking

Intermediate

Machine strength

Plan Details

The Patty's Workout Program routine by JoeMedina is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Shoulders/Triceps/Abs

Est. 111 min

14 exercises

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10,8,6,8,10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

5 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 8 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 8,6,6,8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

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

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8,6,6,8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10,8,6,12 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

4 Sets x 12 Reps

Day 2

Chest/Back

Est. 79 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 8,6,6,8 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12,12,24 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 5 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Legs/Abs/Biceps

Est. 91 min

19 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8,6,6,8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

5 Sets x 10,8,6,8,10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12,12,24 Reps

Machine Single-Leg Calf Press Demonstration

Machine Single-Leg Calf Press

4 Sets x 8,6,6,8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 12,12,24 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 15 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 15 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 15 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 15 Reps

Scissor Kick Demonstration

Scissor Kick

1 Set x 15 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

1 Set x 15 Reps

Day 4

Upper Body

Est. 80 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Day 5

Lower Body

Est. 121 min

13 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 6 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 8 Reps

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

4 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set