WorkOut Week 1 - JEFIT

Routine detail

WorkOut Week 1 - JEFIT

WorkOut Week 1 banner

WorkOut Week 1

Bulking

Intermediate

Dumbbell

Plan Details

The WorkOut Week 1 routine by OmarHassanLaila is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Tue

Chest and ABS

Est. 43 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 12 Reps

Wed

Back and Hips

Est. 37 min

5 exercises

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 12 Reps

Thu

Biceps, Triceps and ABS

Est. 69 min

11 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Tate Press Demonstration

Dumbbell Tate Press

3 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 12 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Fri

Shoulders, neck and Hips

Est. 33 min

5 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Sat

Leg and ABS

Est. 47 min

7 exercises

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 12 Reps

Sun

full body

Est. 57 min

9 exercises

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Superman Demonstration

Superman

4 Sets

Back Extension (Prone) Demonstration

Back Extension (Prone)

4 Sets

Bodyweight Lunge Demonstration

Bodyweight Lunge

4 Sets x 12 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 12 Reps