Rock
Bulking
Advanced
Machine strength
Plan Details
The Rock routine by matthardy5 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Any
Triceps
2 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Any
Shoulders
6 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Lateral Shoulder Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Any
Legs
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Any
Biceps
3 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Any
Chest
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Any
Back
6 exercises
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
