For lagging arms - JEFIT

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For lagging arms

Bulking

Advanced

Dumbbell

Plan Details

The For lagging arms routine by Veckson is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Arms

Est. 122 min

12 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Behind the neck cable curl Demonstration

Behind the neck cable curl

4 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 15 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 15 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 15 Reps

Tate press Demonstration

Tate press

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

4 Sets x 15 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 20 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

4 Sets x 20 Reps

Tue

Legs & Shoulders

Est. 102 min

11 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Close stance squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Barbell Wide Grip Lying High Front Raise Demonstration

Barbell Wide Grip Lying High Front Raise

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

4 Sets x 10 Reps

Wed

Cardio, Abs & Stretching

Est. 78 min

7 exercises

Rowing Demonstration

Rowing

1 Set

full body stretch Demonstration

full body stretch

1 Set

Weighted crunches Demonstration

Weighted crunches

4 Sets x 25 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Vacuum Demonstration

Vacuum

4 Sets x 25 Reps

Standing rubberband twist Demonstration

Standing rubberband twist

4 Sets x 25 Reps

Twisting crunch Demonstration

Twisting crunch

4 Sets x 25 Reps

Thu

Arms

Est. 126 min

12 exercises

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 15 Reps

Behind the neck cable curl Demonstration

Behind the neck cable curl

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 20 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 20 Reps

Fri

Back & Pecs

Est. 85 min

10 exercises

Hexbar Deadlift Demonstration

Hexbar Deadlift

4 Sets x 10 Reps

Medium Grip Lat Pull-down Demonstration

Medium Grip Lat Pull-down

4 Sets x 10 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

4 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Peck Deck Demonstration

Peck Deck

4 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 10 Reps

Barbell Decline Bench Press (Reverse Grip) Demonstration

Barbell Decline Bench Press (Reverse Grip)

4 Sets x 10 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

4 Sets x 10 Reps

Sat

Cardio, Abs & Stretching

Est. 77 min

7 exercises

Rowing Demonstration

Rowing

1 Set

full body stretch Demonstration

full body stretch

1 Set

Weighted crunches Demonstration

Weighted crunches

4 Sets x 25 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Vacuum Demonstration

Vacuum

4 Sets x 25 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Standing rubberband twist Demonstration

Standing rubberband twist

4 Sets x 20 Reps

Sun

REST!!

Est. 0 min

0 exercises

This day is empty