We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

6 weeks week 1-3

andreromano

Apr 12th 2019

TRY IT OUT

DOWNLOAD

6 weeks week 1-3

DOWNLOADS/VIEWS: 6/1715

RATING: 99 (FROM 2 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 7 exercises, 50 mins

	Barbell Squat	4x12 reps	rest: 0s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s
	Barbell Jefferson Squat	3x12 reps	rest: 0s
	Barbell Deadlift	4x12 reps	rest: 45s
	Machine Seated Calf Raise	3x20 reps	rest: 45s
	Machine Calf Raise	3x20 reps	rest: 45s

Workout 2 7 exercises, 51 mins

	Barbell Bench Press	4x12 reps	rest: 45s
	Dip	3x12 reps	rest: 45s
	Dumbbell Incline Bench Press	3x12 reps	rest: 45s
	Pull-Up	3x20 reps	rest: 45s
	Dumbbell Pullover	3x12 reps	rest: 45s
	T Bar Row	3x12 reps	rest: 45s
	Cable Seated Row	3x12 reps	rest: 45s

Workout 3 7 exercises, 52 mins

	Barbell Military Press	4x12 reps	rest: 45s
	Dumbbell Concentration Curl	3x12 reps	rest: 45s
	Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 45s
	Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
	Dumbbell Reverse Bicep Curl	3x12 reps	rest: 45s
	Cable Shoulder Extension	3x12 reps	rest: 45s
	Cable Reverse Fly	3x20 reps	rest: 45s

Workout 4 7 exercises, 50 mins

	Barbell Front Squat	4x12 reps	rest: 0s
	Machine Leg Extension	3x12 reps	rest: 60s
	Barbell Hack Squat	3x12 reps	rest: 0s
	Machine Leg Curl (Prone)	3x12 reps	rest: 60s
	Barbell Romanian Deadlift	4x12 reps	rest: 45s
	Machine Seated Calf Raise	3x20 reps	rest: 45s
	Machine Calf Raise	3x20 reps	rest: 45s

Workout 5 7 exercises, 50 mins

	Barbell Incline Bench Press	4x12 reps	rest: 45s
	Dip	3x12 reps	rest: 45s
	Dumbbell Incline Fly	3x12 reps	rest: 45s
	Dumbbell One-Arm Row	3x12 reps	rest: 45s
	Dumbbell Bench Press	3x12 reps	rest: 45s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
	Cable Seated Row	3x12 reps	rest: 45s

Workout 6 7 exercises, 52 mins

	Dumbbell Shoulder Press	4x12 reps	rest: 45s
	Barbell Preacher Curl	3x12 reps	rest: 45s
	EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 45s
	Barbell Upright Row	3x12 reps	rest: 45s
	Dumbbell Alternating Bicep Curl	3x12 reps	rest: 45s
	Dumbbell Seated Tricep Press	3x12 reps	rest: 45s
	Dumbbell Reverse Fly	3x20 reps	rest: 45s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine