Army Burner - Updated - JEFIT

Routine detail

Army Burner - Updated - JEFIT

Army Burner - Updated banner

Army Burner - Updated

Bulking

Advanced

Machine strength

Plan Details

The Army Burner - Updated routine by brentlyfletch is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Week 1 - Chest/Back

Est. 86 min

6 exercises

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 20 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

5 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 20 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 20 Reps

Mon

Week 2 - Chest/Back

Est. 86 min

6 exercises

Elevated Push-Up Demonstration

Elevated Push-Up

5 Sets x 20 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 20 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

5 Sets x 20 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

5 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 20 Reps

Wed

Week 1 - Legs and Abs

Est. 95 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 20 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 20 Reps

Crunch Demonstration

Crunch

5 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

5 Sets x 15 Reps

Wed

Week 2 - Legs and Abs

Est. 89 min

7 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

5 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 20 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 20 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

5 Sets x 20 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Fri

Week 2 - Triceps/Biceps/Shoulders

Est. 89 min

6 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 20 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 20 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

5 Sets x 20 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

5 Sets x 20 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 20 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

5 Sets x 20 Reps

Fri

Week 1 - Triceps/Biceps/Shoulders

Est. 91 min

6 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 20 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

5 Sets x 20 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 20 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 20 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

5 Sets x 20 Reps