The Weekly Routine - JEFIT

Routine detail

The Weekly Routine - JEFIT

The Weekly Routine banner

The Weekly Routine

Bulking

Intermediate

Dumbbell

Plan Details

The The Weekly Routine routine by Tommebarnes is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest day.

Est. 133 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Superman Demonstration

Superman

4 Sets

Tue

Shoulders Day.

Est. 83 min

8 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 15 Reps

Wed

Rest day.

Est. 62 min

1 exercise

Yoga Demonstration

Yoga

1 Set

Thu

Legs day.

Est. 131 min

13 exercises

Glute Kickback Demonstration

Glute Kickback

4 Sets x 15 Reps

Posterior Lower Leg Stretch Demonstration

Posterior Lower Leg Stretch

4 Sets x 15 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 15 Reps

Flutter Kick Demonstration

Flutter Kick

4 Sets x 15 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 15 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 15 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15 Reps

Ankle Circles Demonstration

Ankle Circles

4 Sets x 15 Reps

Barbell Calf Raise Demonstration

Barbell Calf Raise

4 Sets x 15 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 15 Reps

Fri

Arms day.

Est. 96 min

9 exercises

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Sat

Back day.

Est. 127 min

13 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 15 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 15 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

4 Sets x 15 Reps

Sun

Rest day.

Est. 62 min

1 exercise

Yoga Demonstration

Yoga

1 Set