Fuck up your world - JEFIT

Routine detail

Fuck up your world banner

Fuck up your world

Bulking

Intermediate

Machine strength

Plan Details

The Fuck up your world routine by KellieCrisp is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

I don't like writing descriptions....I made this for my gym partner and I...

Routine detail

Mon

Shoulders

Est. 68 min

8 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 15 Reps

Dumbbell See Saw Press Demonstration

Dumbbell See Saw Press

4 Sets x 15 Reps

Tue

Arms

Est. 104 min

12 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 15 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 15 Reps

Cable Pulldown Bicep Curl Demonstration

Cable Pulldown Bicep Curl

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 15 Reps

Wed

Chest

Est. 64 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Stability Ball Cable Fly Demonstration

Stability Ball Cable Fly

4 Sets x 15 Reps

Thu

Back

Est. 70 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 15 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable Deadlift Demonstration

Cable Deadlift

4 Sets x 15 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 15 Reps

Fri

Legs

Est. 113 min

14 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 15 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

4 Sets x 15 Reps

Glute Kickback Demonstration

Glute Kickback

4 Sets x 15 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

4 Sets x 15 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 15 Reps