WILLIAMS FALADE WORKOUT - JEFIT

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WILLIAMS FALADE WORKOUT - JEFIT

WILLIAMS FALADE WORKOUT banner

WILLIAMS FALADE WORKOUT

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The WILLIAMS FALADE WORKOUT routine by Otrebor is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest & Shoulders

Est. 94 min

16 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

1 Set x 30 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 10 Reps

Dumbbell Seated Front Raise Demonstration

Dumbbell Seated Front Raise

4 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 6 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 6 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 6 Reps

Tue

Back

Est. 75 min

12 exercises

Rowing Demonstration

Rowing

1 Set

Pull-Up Demonstration

Pull-Up

3 Sets x 6 Reps

Pull-Up Demonstration

Pull-Up

1 Set x 1 Rep

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Cable Upper Row Demonstration

Cable Upper Row

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 6 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 6 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 6 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Wed

Quads & Calves

Est. 56 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 6 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 8 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 6 Reps

Thu

Shoulders & Chest

Est. 66 min

10 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 6 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 6 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 10 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

4 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 6 Reps

Fri

Hamstrings & Abs & Biceps

Est. 49 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

1 Set x 100 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 10 Reps

Tuck Crunch Demonstration

Tuck Crunch

3 Sets x 10 Reps