jeejeeprogram
Bulking
Intermediate
Machine strength
Plan Details
The jeejeeprogram routine by JoniLaakkonen is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and biceps
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 2
legs
Est. 40 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 3
Shoulders and biceps
Est. 62 min
7 exercises
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
5 Sets x 10 Reps
Dumbbell Front Incline Raise
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 10 Reps
Day 4
cardio
Est. 240 min
18 exercises
Running
1 Set
Boxing
1 Set
Jump Rope
1 Set
Aerobics
1 Set
Recumbent Bike
1 Set
Road Cycling
1 Set
Field Sports
1 Set
Pilates
1 Set
Mountain Biking
1 Set
Inline Skating
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Day 5
Back
Est. 33 min
4 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
