Bulking week 1-phase2 - JEFIT

Routine detail

Bulking week 1-phase2 banner

Bulking week 1-phase2

Bulking

Intermediate

Machine strength

Plan Details

The Bulking week 1-phase2 routine by NitinGupta3 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Totally focused on gaining dense muscle by keeping fat increment very low.

Routine detail

Mon

CHEST, TRICEPS & CALVES

Est. 83 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 12 Reps

cable lying triceps extensions Demonstration

cable lying triceps extensions

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 30 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 30 Reps

Tue

BACK, BICEPS & ABS

Est. 79 min

9 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Reverse crunch - bench Demonstration

Reverse crunch - bench

4 Sets x 30 Reps

Crunch Demonstration

Crunch

4 Sets x 50 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 30 Reps

Wed

Core

Est. 54 min

4 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Plank Demonstration

Plank

4 Sets

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

6 Sets x 15 Reps

Side Plank Demonstration

Side Plank

2 Sets x 15 Reps

Thu

DELTS, TRAPS & CALVES

Est. 62 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 30 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 30 Reps

Fri

LEGS & ABS

Est. 70 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 30 Reps

Reverse crunch - bench Demonstration

Reverse crunch - bench

4 Sets x 30 Reps

Plank Demonstration

Plank

3 Sets

Sat

Core, SS BICEPS & TRICEPS

Est. 47 min

5 exercises

Side Plank Demonstration

Side Plank

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

7 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Curl Demonstration

Barbell Curl

7 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Any

Warmup

Est. 9 min

2 exercises

Plank Demonstration

Plank

3 Sets

Side Plank Demonstration

Side Plank

1 Set x 15 Reps