Standard 60 sec rest* - JEFIT

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Standard 60 sec rest* - JEFIT

Standard 60 sec rest* banner

Standard 60 sec rest*

Bulking

Advanced

Machine strength

Plan Details

The Standard 60 sec rest* routine by AndyDoensen is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Standard - Pyramid down

Routine detail

Mon

Chest, triceps & abs

Est. 127 min

20 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Seated Bench Leg Raise Demonstration

Seated Bench Leg Raise

4 Sets x 14 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Barbell Press Sit-Up Demonstration

Barbell Press Sit-Up

4 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

4 Sets x 14 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

HIIT cycling 15/30 Demonstration

HIIT cycling 15/30

1 Set

Leg stretch Demonstration

Leg stretch

1 Set

Ab stretch Demonstration

Ab stretch

1 Set

Chest stretch Demonstration

Chest stretch

1 Set

Triceps stretch Demonstration

Triceps stretch

1 Set

Tue

Back & biceps

Est. 110 min

17 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

8 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 8 Reps

Dumbbell Mixed Curl Demonstration

Dumbbell Mixed Curl

4 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 8 Reps

HIIT cycling 15/30 Demonstration

HIIT cycling 15/30

1 Set

Back stretch Demonstration

Back stretch

1 Set

Biceps stretch Demonstration

Biceps stretch

1 Set

Leg stretch Demonstration

Leg stretch

1 Set

Wed

Legs & abs

Est. 139 min

21 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

6 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

6 Sets x 8 Reps

Seated Bench Leg Raise Demonstration

Seated Bench Leg Raise

4 Sets x 8 Reps

Front Calf Press On Legpress Machine Demonstration

Front Calf Press On Legpress Machine

4 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

2 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 8 Reps

Barbell Press Sit-Up Demonstration

Barbell Press Sit-Up

4 Sets x 8 Reps

Side, in between & front situp bench Demonstration

Side, in between & front situp bench

5 Sets x 10 Reps

HIIT cycling 15/30 Demonstration

HIIT cycling 15/30

1 Set

Leg stretch Demonstration

Leg stretch

1 Set

Ab stretch Demonstration

Ab stretch

1 Set

Thu

Shoulders & forearm

Est. 132 min

20 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 8 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Smith Machine Rear Shoulder Press Demonstration

Smith Machine Rear Shoulder Press

4 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Front Wrist Curl Demonstration

Barbell Front Wrist Curl

4 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

8 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

8 Sets x 8 Reps

HIIT cycling 15/30 Demonstration

HIIT cycling 15/30

1 Set

Leg stretch Demonstration

Leg stretch

1 Set

Forearm stretch Demonstration

Forearm stretch

1 Set

Shoulder stretch Demonstration

Shoulder stretch

1 Set

Fri

Legs, abs & lower back

Est. 64 min

10 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

6 Sets x 10 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

6 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 8 Reps

Barbell Press Sit-Up Demonstration

Barbell Press Sit-Up

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 8 Reps

HIIT cycling 15/30 Demonstration

HIIT cycling 15/30

1 Set

Leg stretch Demonstration

Leg stretch

1 Set

Ab stretch Demonstration

Ab stretch

1 Set

Back stretch Demonstration

Back stretch

1 Set

Any

Extras

Est. 7 min

1 exercise

Road Cycling Demonstration

Road Cycling

1 Set