Vane’s Routine
General
Intermediate
Machine strength
Plan Details
The Vane’s Routine routine by Vaneficent is a 6 day workout plan. It is an intermediate level plan to achieve general 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
Pecho y biceps
Est. 0 min
6 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Tue
Gluteos e isquios
Est. 0 min
6 exercises
Barbell Glute Bridge
3 Sets x 15 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 15 Reps
Wed
Upper Body Workout Day
Est. 0 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Thu
Espalda y tríceps
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Fri
Cuadriceps y femorales
Est. 0 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Sun
Piernas
Est. 0 min
8 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Kettlebell Open Palm Clean
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
