January 2018
Bulking
Intermediate
Dumbbell
Plan Details
The January 2018 routine by quentindcf is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
chest and biceps
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Tue
legs
Est. 52 min
4 exercises
Barbell Squat
6 Sets x 10 Reps
Dumbbell Lunge
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Thu
back
Est. 52 min
7 exercises
Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Fri
shoulders and triceps
Est. 63 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
