Road to SHRED, PUMPING IRON LIKE A BOSS - JEFIT

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Road to SHRED, PUMPING IRON LIKE A BOSS - JEFIT

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Road to SHRED, PUMPING IRON LIKE A BOSS

Bulking

Beginner

Machine strength

Plan Details

The Road to SHRED, PUMPING IRON LIKE A BOSS routine by AfonsoMachado2 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Workout Plan made by André from Aqui Treina-se GYM in Portugal. It's the second plan on a series of workouts focusing Hypertrophy. It's the Road to SHRED, PUMPING IRON LIKE A BOSS.

Routine detail

Mon

Pernas

Est. 95 min

10 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Decline Bench Rotational Sit-Up Demonstration

Decline Bench Rotational Sit-Up

4 Sets x 10 Reps

Tue

Ombros

Est. 101 min

11 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Wed

Braços

Est. 107 min

11 exercises

Running Demonstration

Running

1 Set

Dip Demonstration

Dip

4 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Thu

Costas

Est. 74 min

9 exercises

Running Demonstration

Running

1 Set

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Rowing Demonstration

Rowing

1 Set

Fri

Peito

Est. 82 min

9 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Running Demonstration

Running

1 Set

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps