The Rock Workout - JEFIT

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The Rock Workout - JEFIT

The Rock Workout banner

The Rock Workout

Bulking

Advanced

Machine strength

Plan Details

The The Rock Workout routine by tonybau2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Chest and Cardio

Est. 114 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

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

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 20 Reps

Push-Up Demonstration

Push-Up

4 Sets x 20 Reps

Tue

Shoulders and Cardio

Est. 109 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Shoulder Pull (Prone) Demonstration

Barbell Shoulder Pull (Prone)

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Wed

Triceps and Cardio

Est. 104 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Skull Crusher Demonstration

Skull Crusher

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

4 Sets x 12 Reps

Thu

Back and Cardio

Est. 100 min

6 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Wide-Grip Pull Up Demonstration

Wide-Grip Pull Up

4 Sets x 12 Reps

Fri

Legs and Cardio

Est. 107 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 12 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

4 Sets x 12 Reps

Sat

Biceps and Cardio

Est. 121 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Sun

Active Rest

Est. 62 min

1 exercise

Walking Demonstration

Walking

1 Set