My Week Plan - JEFIT

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My Week Plan - JEFIT

My Week Plan banner

My Week Plan

AUTOPLAYAUDIO TIP

Bulking

Beginner

Dumbbell

Plan Details

The My Week Plan routine by rowrow0 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Simple workout for general fitness/ muscle gain

Routine detail

Mon

Arms

Est. 0 min

9 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 16 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 5 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 10 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

2 Sets x 10 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

2 Sets x 10 Reps

Dumbbell One-Arm Reverse Preacher Curl Demonstration

Dumbbell One-Arm Reverse Preacher Curl

2 Sets x 10 Reps

Tue

Legs

Est. 0 min

10 exercises

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 10 Reps

Calf Raise On A Dumbbell Demonstration

Calf Raise On A Dumbbell

4 Sets x 8 Reps

Calf Raise On A Dumbbell Demonstration

Calf Raise On A Dumbbell

4 Sets x 8 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

2 Sets x 5 Reps

Dumbbell Split Jump Demonstration

Dumbbell Split Jump

3 Sets x 6 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

2 Sets x 5 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

1 Set x 10 Reps

Thu

Core

Est. 0 min

6 exercises

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 20 Reps

Weighted Side Rotation Demonstration

Weighted Side Rotation

3 Sets x 10 Reps

Dumbbell Wood Chop Demonstration

Dumbbell Wood Chop

2 Sets x 10 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 10 Reps

Fri

Chest

Est. 0 min

8 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

2 Sets x 15 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

2 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 5 Reps

Dumbbell Incline One-Arm Fly Demonstration

Dumbbell Incline One-Arm Fly

4 Sets x 6 Reps

Dumbbell Incline One-Arm Fly Demonstration

Dumbbell Incline One-Arm Fly

4 Sets x 6 Reps

Sat

Back

Est. 0 min

6 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

8 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

2 Sets x 15 Reps

Weight Plate One-Arm Shrug Demonstration

Weight Plate One-Arm Shrug

2 Sets x 15 Reps

Weight Plate One-Arm Shrug Demonstration

Weight Plate One-Arm Shrug

2 Sets x 15 Reps