joeyjameslewis

May 10th 2018

TRY IT OUT

DOWNLOAD

Joey's Gym Routines

DOWNLOADS/VIEWS: 0/386

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Abs 14 exercises, 2 hrs 17 mins

Decline Crunch	4x12 reps	rest: 90s
Decline Bench Leg Raise	4x10 reps	rest: 90s
Decline Bench Weighted Twist	4x10 reps	rest: 90s
Hanging Knee Raise	4x10 reps	rest: 90s
Parallel Bar Leg Raise	4x10 reps	rest: 90s
Cable Kneeling Crunch	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Machine Ab Crunch	4x12 reps	rest: 90s
Parallel Bar Hip Raise	4x10 reps	rest: 90s
Alternating Heel Touch	3x10 reps	rest: 90s
Weight Plate Rotation	3x10 reps	rest: 90s
Weighted Hanging Knee Raise	3x10 reps	rest: 90s
Hanging Knee Raise (Rotational)	4x12 reps	rest: 90s
Hanging Knee Raise Rotation	4x12 reps	rest: 90s

Back 15 exercises, 2 hrs 44 mins

Biceps 13 exercises, 2 hrs 21 mins

	4x10 reps	rest: 90s
Cable Standing Curl	4x10 reps	rest: 90s
Dumbbell Incline Curl	4x10 reps	rest: 90s
	4x12 reps	rest: 90s
Preacher Curl Machine	4x12 reps	rest: 90s
Dumbbell One-Arm Zottman Preacher Curl	4x10 reps	rest: 90s
Cable Rope Hammer Curl	4x12 reps	rest: 90s
Barbell Preacher Curl	4x10 reps	rest: 90s
	4x12 reps	rest: 90s
Dumbbell Hammer Curl	4x10 reps	rest: 90s
Dumbbell Spider Curl	4x10 reps	rest: 90s
Barbell Spider Curl	4x10 reps	rest: 90s
Cable Bicep Curl	4x10 reps	rest: 90s

Cardio 2 exercises, 3 hrs 3 mins

	Treadmill Running	1x0 reps	rest: 90s
	Road Cycling	1x0 reps	rest: 90s

Chest 16 exercises, 3 hrs 3 mins

Smith Machine Bench Press	4x10 reps	rest: 90s
	4x12 reps	rest: 90s
Leverage Decline Chest Press	4x10 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Smith Machine Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Bench Press	5x10 reps	rest: 90s
Barbell Decline Bench Press	4x10 reps	rest: 90s
Cable Cross-Over	6x10 reps	rest: 90s
	4x12 reps	rest: 90s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Barbell Bench Press	5x10 reps	rest: 90s
Dumbbell Fly	4x12 reps	rest: 90s
Leverage Incline Chest Press	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Machine Bench Press	4x10 reps	rest: 90s
	4x12 reps	rest: 90s

Delts 20 exercises, 3 hrs 32 mins

Dumbbell Seated Shoulder Press	4x10 reps	rest: 90s
Machine Reverse Fly	4x12 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Smith Machine Incline Bench Press	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Barbell Rear Press	2x12 reps	rest: 90s
	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Smith Machine Rear Shoulder Press	4x12 reps	rest: 90s
Machine Deltoid Raise	4x10 reps	rest: 90s
Cable Deltoid Raise	3x10 reps	rest: 90s
Barbell Incline Bench Press	4x12 reps	rest: 90s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 90s
Cable Reverse Fly	4x12 reps	rest: 90s
Smith Machine Shoulder Press	4x10 reps	rest: 90s
Barbell Upright Row	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Machine Shoulder Press	4x12 reps	rest: 90s
Dumbbell Bent-Over Reverse Fly	4x10 reps	rest: 90s

Legs 16 exercises, 4 hrs 0 min

Traps 8 exercises, 1 hr 23 mins

Triceps 12 exercises, 1 hr 59 mins

Cable Rope Overhead Tricep Extension	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 90s
Dip	4x10 reps	rest: 90s
	4x12 reps	rest: 90s
Dumbbell Tricep Kickback	4x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Machine Tricep Extension	4x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 90s
Single-Leg Bench Dip	1x12 reps	rest: 90s
Weighted Tricep Dip	3x10 reps	rest: 90s