Full body strength building - JEFIT

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Full body strength building - JEFIT

Full body strength building banner

Full body strength building

Bulking

Advanced

Dumbbell

Plan Details

The Full body strength building routine by nvprophecy is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Day 1

Back & Triceps

Est. 91 min

8 exercises

Reverse Crunch Demonstration

Reverse Crunch

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 5 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

10 Sets x 12 Reps

Toe Touches Demonstration

Toe Touches

5 Sets x 5 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 5 Reps

Day 2

Shoulder & Legs

Est. 96 min

13 exercises

Barbell Frankenstein Squat Demonstration

Barbell Frankenstein Squat

5 Sets x 5 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

5 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

5 Sets x 5 Reps

Hanging Knee Raise Rotation Demonstration

Hanging Knee Raise Rotation

5 Sets x 5 Reps

Day 3

Chest & Biceps

Est. 200 min

27 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 5 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

5 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

5 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 5 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

5 Sets x 5 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 5 Reps

Push-Up Demonstration

Push-Up

5 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 5 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 5 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

5 Sets x 5 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 5 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Day 4

Jessica

Est. 52 min

7 exercises

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

5 Sets x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 5 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 5 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 5 Reps