Programme 4 Jess
Bulking
Intermediate
Kettlebell
Plan Details
The Programme 4 Jess routine by viking56 is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Jour 1
Est. 96 min
17 exercises
Sprinter + etirement
2 Sets x 10 Reps
Plank
2 Sets
Double knee down DB overhead
2 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
DB Split squat
4 Sets x 12 Reps
DB Split squat
4 Sets x 12 Reps
Kettlebell Pistol Squat
4 Sets x 12 Reps
Kettlebell Pistol Squat
4 Sets x 12 Reps
Side lunge + one leg sit and up
3 Sets x 8 Reps
Side lunge + one leg sit and up
3 Sets x 12 Reps
Pushup genous au coude
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Back lunge w plate over head
3 Sets x 8 Reps
Back lunge w plate over head
3 Sets x 8 Reps
Abb roler
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Day 2
Jour 2
Est. 79 min
13 exercises
Plank
1 Set
Side plank with DB raise
2 Sets x 16 Reps
Push up t-open
2 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Ball harmstring
3 Sets x 25 Reps
Ball harmstring
3 Sets x 12 Reps
Pull up + leg raise
3 Sets x 15 Reps
DB sumo deadlift
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 20 Reps
Lat. raise + front raise
3 Sets x 8 Reps
