My 6 week workout
Bulking
Beginner
Machine strength
Plan Details
The My 6 week workout routine by JSmallZee is a 12 day workout plan. It is a beginner 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
Back and Triceps Week A
Est. 41 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Mon
Back and Triceps week C
Est. 48 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Mon
Back and Triceps Week B
Est. 41 min
6 exercises
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Wed
Legs and Forearms Week B
Est. 48 min
7 exercises
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Farmers' Walk
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Wed
Legs and Forearms Week A
Est. 51 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Wed
legs and forearms week C
Est. 59 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Thu
shoulders and abs week B
Est. 60 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Plank
3 Sets
Scissor Kick
3 Sets x 25 Reps
Thu
Shoulders and Abs Week A
Est. 57 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 30 Reps
Leg Raise
3 Sets x 10 Reps
Thu
shoulders and abs week C
Est. 68 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 40 Reps
Spider Crawls
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 10 Reps
Sun
Chest and Biceps Week C
Est. 58 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Sun
Chest and Biceps week B
Est. 48 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 10 Reps
Sun
Chest and Biceps week A
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
