Zilesh 5 Bulking by Zilesh on Jefit

Abs 20 exercises, 2 hrs 44 mins

Leg Raise	5x5 reps	rest: 60s
Decline Crunch	5x5 reps	rest: 60s
Hanging Leg Raise	5x5 reps	rest: 60s
Crunch	5x5 reps	rest: 60s
Plank	5x5 reps	rest: 60s
Cable Kneeling Crunch	5x5 reps	rest: 60s
Dumbbell Side Bend	5x5 reps	rest: 60s
Reverse Crunch	5x5 reps	rest: 60s
Parallel Bar Hip Raise	5x5 reps	rest: 60s
Alternating Heel Touch	5x5 reps	rest: 60s
Cable Wood Chop	5x5 reps	rest: 60s
Sit-Up	5x5 reps	rest: 60s
Bench Crunch	5x5 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	5x5 reps	rest: 60s
Cable Side Bend	5x5 reps	rest: 60s
Weighted Hanging Knee Raise	5x5 reps	rest: 60s
Hanging Knee Raise	5x5 reps	rest: 60s
Barbell Seated Twist	5x5 reps	rest: 60s
Barbell Ab Rollout	5x5 reps	rest: 60s
Cable Kneeling Crunch	5x5 reps	rest: 60s

Pull - Back 31 exercises, 4 hrs 0 min

Cable Lat Pulldown (Wide Grip)	5x5 reps	rest: 60s
Barbell Deadlift	5x5 reps	rest: 60s
Barbell Bent-Over Row	5x5 reps	rest: 60s
Cable Seated Row	5x5 reps	rest: 60s
Pull-Up	5x5 reps	rest: 60s
Dumbbell One-Arm Row	5x5 reps	rest: 60s
Back Hyperextension	5x5 reps	rest: 60s
Chin-Up	5x5 reps	rest: 60s
Dumbbell Bent-Over Row	5x5 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	5x5 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	5x5 reps	rest: 60s
Cable V Bar Pulldown	5x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x5 reps	rest: 60s
Barbell Good Morning	5x5 reps	rest: 60s
Dumbbell Deadlift	5x5 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	5x5 reps	rest: 60s
Weighted Pull-Up	5x5 reps	rest: 60s
Rear Pull-Up (Wide Grip)	5x5 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	5x5 reps	rest: 60s
Pull-Up (Hammer Grip)	5x5 reps	rest: 60s
Barbell Pullover	5x5 reps	rest: 60s
Cable Elevated Row	5x5 reps	rest: 60s
Barbell Row	5x5 reps	rest: 60s
Dumbbell Prone Incline Shrug	5x5 reps	rest: 60s
V Bar Pull-Up	5x5 reps	rest: 60s
Climber Pull-Up	5x5 reps	rest: 60s
Chin-Up (Close Grip)	5x5 reps	rest: 60s
Dual Cable Triceps Extension	5x5 reps	rest: 60s
Machine Lat Pulldown	5x5 reps	rest: 60s
Leverage Machine High Row	5x5 reps	rest: 60s

Pull - Biceps 37 exercises, 4 hrs 0 min

Barbell Curl	5x5 reps	rest: 60s
Dumbbell Alternating Hammer Curl	5x5 reps	rest: 60s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Dumbbell Alternating Bicep Curl	5x5 reps	rest: 60s
Dumbbell Concentration Curl	5x5 reps	rest: 60s
Barbell Preacher Curl	5x5 reps	rest: 60s
Dumbbell Bicep Curl	5x5 reps	rest: 60s
Dumbbell Hammer Curl	5x5 reps	rest: 60s
EZ Bar Curl	5x5 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	5x5 reps	rest: 60s
Dumbbell Alternating Incline Curl	5x5 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	5x5 reps	rest: 60s
Cable Bicep Curl (Close Grip)	5x5 reps	rest: 60s
Cable Bicep Curl	5x5 reps	rest: 60s
Cable One-Arm Bicep Curl	5x5 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	5x5 reps	rest: 60s
Cable Reverse Curl	5x5 reps	rest: 60s
Cable Rope Hammer Curl	5x5 reps	rest: 60s
Cable Dual Overhead Curl	5x5 reps	rest: 60s
Dumbbell Alternating Seated Curl	5x5 reps	rest: 60s
EZ Bar Close Grip Curl	5x5 reps	rest: 60s
Dumbbell Alternating Preacher Curl	5x5 reps	rest: 60s
Cable Preacher Curl	5x5 reps	rest: 60s
Dumbbell Seated Curl	5x5 reps	rest: 60s
Dumbbell Preacher Curl	5x5 reps	rest: 60s
Barbell Drag Curl	5x5 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	5x5 reps	rest: 60s
Dumbbell Seated Curl	5x5 reps	rest: 60s
Dumbbell Incline Curl	5x5 reps	rest: 60s
Dumbbell Incline Hammer Curl	5x5 reps	rest: 60s
Barbell Curl (Close Grip)	5x5 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	5x5 reps	rest: 60s
Dumbbell One-Arm Incline Curl	5x5 reps	rest: 60s
Cable Standing Curl	5x5 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	5x5 reps	rest: 60s
Band Alternating Bicep Curl	5x5 reps	rest: 60s
Cable Bicep Curl (Supine Close Grip)	5x5 reps	rest: 60s

Push - Chest 19 exercises, 2 hrs 45 mins

Machine Fly	5x5 reps	rest: 60s
Dumbbell Incline Bench Press	5x5 reps	rest: 60s
Push-Up	5x5 reps	rest: 60s
Dumbbell Incline Fly	5x5 reps	rest: 60s
Cable Cross-Over	5x5 reps	rest: 60s
Dumbbell Pullover	5x5 reps	rest: 60s
Cable Lower Chest Raise	5x5 reps	rest: 60s
Machine Fly	5x5 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	5x5 reps	rest: 60s
Dumbbell Incline Fly With A Twist	5x5 reps	rest: 60s
Cable Cross-Over	5x5 reps	rest: 60s
Cable Cross-Over	5x5 reps	rest: 60s
Cable Mid Chest Crossover	5x5 reps	rest: 60s
Barbell Decline Bench Press (Wide Grip)	5x5 reps	rest: 60s
Smith Machine Bench Press	5x5 reps	rest: 60s
Dumbbell Incline Bench Press (Hammer Grip)	5x5 reps	rest: 60s
Cable Flat Bench Fly	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 60s

Push - Shoulders 33 exercises, 4 hrs 0 min

Dumbbell Lateral Raise	5x5 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x5 reps	rest: 60s
Barbell Shoulder Press	5x5 reps	rest: 60s
Barbell Shrug	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	5x5 reps	rest: 60s
Dumbbell One-Arm Front Raise	5x5 reps	rest: 60s
Dumbbell Seated Arnold Press	5x5 reps	rest: 60s
Barbell Military Press	5x5 reps	rest: 60s
Dumbbell Shoulder Press	5x5 reps	rest: 60s
Smith Machine Shrug	5x5 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	5x5 reps	rest: 60s
Cable Upright Row	5x5 reps	rest: 60s
Cable Lateral Raise	5x5 reps	rest: 60s
Barbell Behind the Back Shrug	5x5 reps	rest: 60s
Cable Front Raise	5x5 reps	rest: 60s
Barbell Push Press	5x5 reps	rest: 60s
Dumbbell Front Raise	5x5 reps	rest: 60s
Dumbbell Rear Deltoid Row	5x5 reps	rest: 60s
Barbell Clean and Jerk	5x5 reps	rest: 60s
Barbell Military Press (Seated)	5x5 reps	rest: 60s
Cable Shrug	5x5 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	5x5 reps	rest: 60s
Dumbbell Alternating Front Raise	5x5 reps	rest: 60s
Cable Internal Rotation	5x5 reps	rest: 60s
Cable Deltoid Raise	5x5 reps	rest: 60s
Cable Rope Deltoid Row	5x5 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x5 reps	rest: 60s
Band Upright Row	5x5 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	5x5 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	5x5 reps	rest: 60s
Barbell Rear Delt Row	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	5x5 reps	rest: 60s
Dumbbell Bent-Over Raise	5x5 reps	rest: 60s

Push - Triceps 39 exercises, 4 hrs 0 min

Dip	5x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x5 reps	rest: 60s
Barbell Tricep Extension (Supine)	5x5 reps	rest: 60s
Cable Shoulder Extension	5x5 reps	rest: 60s
Dumbbell Tricep Extension	5x5 reps	rest: 60s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Bench Dip	5x5 reps	rest: 60s
Barbell Tricep Extension	5x5 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	5x5 reps	rest: 60s
Cable Rope Overhead Tricep Extension	5x5 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	5x5 reps	rest: 60s
Dumbbell Seated Tricep Press	5x5 reps	rest: 60s
EZ Bar Tricep Extension	5x5 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	5x5 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	5x5 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x5 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 60s
Barbell Tricep Press (Supine)	5x5 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 60s
Tricep Push-Up	5x5 reps	rest: 60s
Barbell Seated Tricep Extension	5x5 reps	rest: 60s
Cable Rope Overhead Tricep Extension	5x5 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	5x5 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	5x5 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	5x5 reps	rest: 60s
EZ Bar French Press	5x5 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	5x5 reps	rest: 60s
Weighted Bench Dip	5x5 reps	rest: 60s
Barbell Overhead Tricep Extension	5x5 reps	rest: 60s
Cable Lying Tricep Extension	5x5 reps	rest: 60s
Dumbbell Tate Press	5x5 reps	rest: 60s
Dumbbell Incline Tricep Extension	5x5 reps	rest: 60s
Dumbbell Decline Tricep Extension	5x5 reps	rest: 60s
Barbell Reverse Tricep Bench Press	5x5 reps	rest: 60s
Cable Tricep Kickback	5x5 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	5x5 reps	rest: 60s
EZ Bar Incline Tricep Extension	5x5 reps	rest: 60s
EZ Bar Decline Tricep Extension	5x5 reps	rest: 60s
Barbell Tricep Press (Close Grip)	5x5 reps	rest: 60s

Zilesh 5 Bulking

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