scotty program 1* - JEFIT

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scotty program 1* - JEFIT

scotty program 1* banner

scotty program 1*

Bulking

Beginner

Machine strength

Plan Details

The scotty program 1* routine by leescott85 is a 16 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Day 1

back and biceps 1

Est. 31 min

7 exercises

Gorilla Chin-Up with Crunch Demonstration

Gorilla Chin-Up with Crunch

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 6 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 6 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 6 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 6 Reps

Day 2

chest and triceps 1

Est. 31 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

touch hand pushups Demonstration

touch hand pushups

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 20 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 6 Reps

Day 3

shoulders and legs 1

Est. 32 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 6 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 6 Reps

Day 4

chest and abs 1

Est. 44 min

7 exercises

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 6 Reps

cable oblique torso twist Demonstration

cable oblique torso twist

4 Sets x 6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 6 Reps

ab roller roll out on knees Demonstration

ab roller roll out on knees

4 Sets x 6 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 6 Reps

Day 5

back and biceps 2

Est. 55 min

7 exercises

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

4 Sets x 6 Reps

reverse butterfly Demonstration

reverse butterfly

4 Sets x 6 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 6 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

4 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Day 6

Chest and triceps 2

Est. 58 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Exercise Dome Push-Up Demonstration

Exercise Dome Push-Up

4 Sets x 6 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

4 Sets x 10 Reps

Day 7

Shoulders and legs 2

Est. 41 min

6 exercises

squat shoulder press Demonstration

squat shoulder press

4 Sets x 6 Reps

Cable Upward Chop Demonstration

Cable Upward Chop

4 Sets x 6 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 6 Reps

agony barbell shoulder press Demonstration

agony barbell shoulder press

4 Sets x 6 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Day 8

chest and abs 2

Est. 42 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

4 Sets x 6 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 6 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

4 Sets x 6 Reps

Day 9

back and biceps 3

Est. 58 min

7 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 6 Reps

tricep bar hammer curl Demonstration

tricep bar hammer curl

4 Sets x 12 Reps

cable one arm curl Demonstration

cable one arm curl

4 Sets x 6 Reps

Day 10

chest and triceps 3

Est. 52 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 6 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 6 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 6 Reps

tricep bar skull crushers Demonstration

tricep bar skull crushers

4 Sets x 6 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 6 Reps

medicine ball push up Demonstration

medicine ball push up

4 Sets x 6 Reps

Day 11

shoulders and legs 3

Est. 47 min

7 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets x 6 Reps

ez bar upright row Demonstration

ez bar upright row

4 Sets x 6 Reps

barbell clean and press Demonstration

barbell clean and press

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 6 Reps

Day 12

chest and abs 3

Est. 34 min

7 exercises

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

4 Sets x 6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 6 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

4 Sets x 6 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 6 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 6 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 6 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

4 Sets x 6 Reps

Day 13

back and biceps 4

Est. 36 min

7 exercises

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Dumbbell Prone Incline Shrug Demonstration

Dumbbell Prone Incline Shrug

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 6 Reps

reverse butterfly Demonstration

reverse butterfly

4 Sets x 6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 6 Reps

Day 14

chest and triceps 4

Est. 33 min

6 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 6 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 6 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 6 Reps

tricep rock backs Demonstration

tricep rock backs

4 Sets x 6 Reps

Day 15

shoulders and legs 4

Est. 42 min

7 exercises

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 6 Reps

barbell overhead shoulder press Demonstration

barbell overhead shoulder press

4 Sets x 6 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

4 Sets x 6 Reps

incline dumbell lateral raise Demonstration

incline dumbell lateral raise

4 Sets x 6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 6 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 6 Reps

Day 16

chest and abs 4

Est. 34 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

hanging knee raise oblique twist Demonstration

hanging knee raise oblique twist

4 Sets x 6 Reps

accross chest machine press one arm. Demonstration

accross chest machine press one arm.

4 Sets x 6 Reps

Cable Crunch Demonstration

Cable Crunch

4 Sets x 6 Reps

Stability Ball Narrow Push-Up Demonstration

Stability Ball Narrow Push-Up

4 Sets x 6 Reps

Plank Demonstration

Plank

4 Sets

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 6 Reps