Train each muscle group twice a week *Read Description * - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Train each muscle group twice a week *Read Description * - JEFIT

Train each muscle group twice a week *Read Description * banner

Train each muscle group twice a week Read Description

Bulking

Intermediate

Machine strength

Plan Details

The Train each muscle group twice a week *Read Description * routine by EbrahimElSayed is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

No need to follow the same exercises , you can change them and focus on your weaknesses. NOTE : SETS AND REPS DO AS YOU USED TO DO 3 X 10 OR 4X 10 or what ever In abs try to do many reps as many as possible Cardio no more than 20 minutes after workout.

Routine detail

Day 1

Chest + Triceps + Abs

Est. 61 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press with Neutral Grip Demonstration

Dumbbell Bench Press with Neutral Grip

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Cable One-Arm Tricep Kickback (Reverse Grip) Demonstration

Cable One-Arm Tricep Kickback (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 10 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 25 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 25 Reps

Day 2

Back + Biceps + Cardio

Est. 71 min

9 exercises

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

3 Sets x 10 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Dumbbell One-Arm Preacher Hammer Curl Demonstration

Dumbbell One-Arm Preacher Hammer Curl

3 Sets x 12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

3 Sets x 10 Reps

Seated barbell reverse curl Demonstration

Seated barbell reverse curl

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Shoulders and Legs

Est. 49 min

7 exercises

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Smith Machine Calf Raise Demonstration

Smith Machine Calf Raise

4 Sets x 30 Reps

Day 4

Rest

Est. 0 min

0 exercises

This day is empty

Day 5

Chest + Triceps + Abs

Est. 68 min

10 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 4 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

4 Sets x 25 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

4 Sets x 25 Reps

Day 6

Back + Biceps + Cardio

Est. 72 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 7

Shoulders and Legs

Est. 49 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 10 Reps

Barbell walking Lunge Demonstration

Barbell walking Lunge

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 30 Reps