201710 - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

201710 - JEFIT

201710

Bulking

Intermediate

Machine strength

Plan Details

The 201710 routine by SteveNiu is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

plan till end of 2017

Routine detail

Mon

chest and tricep

Est. 86 min

16 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Tue

back and bicep

Est. 77 min

14 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Wed

leg and shoulder

Est. 79 min

15 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Fri

full body - A

Est. 89 min

17 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 8 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 8 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Sat

full boday - B

Est. 54 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Sun

cardio

Est. 166 min

4 exercises

Rowing Demonstration

Rowing

1 Set

Step Machine Demonstration

Step Machine

1 Set

Walking Demonstration

Walking

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set