Wholebody Exercises - JEFIT

Routine detail

Wholebody Exercises - JEFIT

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Wholebody Exercises

Bulking

Advanced

Body

Plan Details

The Wholebody Exercises routine by dr.med.opitz is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

I am a 40+ Lifter. A collection of exercises for every muscle group that are suitable for me.

Routine detail

Any

Biceps & Forearms

Est. 14 min

3 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Any

Abs

Est. 36 min

8 exercises

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 20 Reps

Double Crunch on Bench Demonstration

Double Crunch on Bench

3 Sets x 5 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

V-Sit Demonstration

V-Sit

3 Sets

Any

Barbell

Est. 41 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 12 Reps

Any

Chest

Est. 4 min

1 exercise

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Any

Legs

Est. 33 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 1 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 6 Reps

Bridge Demonstration

Bridge

3 Sets

Any

Back

Est. 24 min

6 exercises

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Farmers Walk Demonstration

Farmers Walk

3 Sets

Cable Row Demonstration

Cable Row

3 Sets x 12 Reps

Kettlebell Deadlift Demonstration

Kettlebell Deadlift

3 Sets x 5 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Any

Cardio

Est. 53 min

2 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Stretch & Mobility

Est. 71 min

11 exercises

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

3 Sets x 12 Reps

Barbell Round the World Shoulder Stretch Demonstration

Barbell Round the World Shoulder Stretch

3 Sets

Assisted Chest Stretch Demonstration

Assisted Chest Stretch

3 Sets x 12 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 12 Reps

Cat Stretch Demonstration

Cat Stretch

3 Sets x 12 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

3 Sets

Kneeling Forearm Stretch Demonstration

Kneeling Forearm Stretch

3 Sets

Hamstring Stretch Demonstration

Hamstring Stretch

3 Sets x 12 Reps

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 12 Reps

Runner's Stretch Demonstration

Runner's Stretch

3 Sets x 12 Reps

Seated Hamstring Stretch Demonstration

Seated Hamstring Stretch

3 Sets x 12 Reps

Any

Triceps

Est. 4 min

1 exercise

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Any

Warm up

Est. 21 min

3 exercises

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

3 Sets x 12 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 12 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 12 Reps

Any

Shoulder

Est. 14 min

2 exercises

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 20 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 20 Reps