Jefit Tennis and Fitness Routine
Bulking
Advanced
None
Plan Details
The Jefit Tennis and Fitness Routine routine by andrewuk.parker is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Training A
Est. 0 min
12 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Abdominal machine
4 Sets x 30 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Addominali laterali
3 Sets x 12 Reps
Wed
Training B
Est. 0 min
12 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Vogata
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Crucifix Cable Row
3 Sets x 12 Reps
Machine biceps
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Fri
Training C
Est. 0 min
7 exercises
Treadmill Running
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Any
Recovery Day
Est. 0 min
16 exercises
Treadmill Running
3 Sets
Barbell Bench Press
4 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Addominali laterali
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Stationary Bike
3 Sets
