Joey's Gym Routines
Bulking
Advanced
Machine strength
Plan Details
The Joey's Gym Routines routine by joeyjameslewis is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Delts
Est. 212 min
20 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Incline Bench Dumbell Front Raises
4 Sets x 12 Reps
1 Arm Bent Over Dumbbell Rear Fly
4 Sets x 12 Reps
Barbell Rear Press
2 Sets x 12 Reps
Incline Bench Dumbell Across Body
4 Sets x 12 Reps
Incline Bench Dumbell Rear Flys
4 Sets x 12 Reps
Smith Machine Rear Shoulder Press
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Rope Slams
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Any
Abs
Est. 138 min
14 exercises
Decline Crunch
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Bicycle
4 Sets
Machine Ab Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Hanging Knee Raise (Rotational)
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Any
Traps
Est. 84 min
8 exercises
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Single Arm Shrugs
4 Sets x 12 Reps
Weight Plate Shrug
6 Sets x 10 Reps
Deadlifts Plate Loader Bar Shrugs
4 Sets x 12 Reps
Cable Single Arm Shrugs
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Any
Legs
Est. 240 min
16 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Glute Press Machine
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Step Machine
1 Set
Dumbbell Walking Lunge
4 Sets x 12 Reps
Free standing squat
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Any
Biceps
Est. 141 min
13 exercises
Close Grip Pull Ups
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Pull Up Hang
4 Sets
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Standing cable curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Any
Back
Est. 165 min
15 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Wide grip seated cable machine row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable One-Arm Rotational Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Rope cable row
4 Sets x 12 Reps
Any
Triceps
Est. 119 min
12 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Close Grip Smith Machine Press
4 Sets x 12 Reps
Dumbbell Tricep Kickback
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Single-Leg Bench Dip
1 Set x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Any
Chest
Est. 184 min
16 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Single arm machine fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Standing Plate Squeeze
4 Sets
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Plate loader incline fly bench
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 10 Reps
Incline Chest Press Machine
4 Sets x 12 Reps
Any
Cardio
Est. 183 min
2 exercises
Treadmill Running
1 Set
Road Cycling
1 Set
