Sergio - JEFIT

Routine detail

Sergio - JEFIT

Sergio

Bulking

Beginner

Machine strength

Plan Details

The Sergio routine by tomboymad is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Routine detail

Mon

Back

Est. 80 min

7 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Tue

Arms

Est. 93 min

8 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Wed

Legs

Est. 105 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Thu

Shoulders

Est. 82 min

7 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Fri

Chest

Est. 93 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

4 Sets x 12 Reps

Sat

Abs & cardio

Est. 100 min

5 exercises

Rowing Demonstration

Rowing

1 Set

Decline Crunch Demonstration

Decline Crunch

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set