Ryan Hughes - JQ
Bulking
Beginner
Machine strength
Plan Details
The Ryan Hughes - JQ routine by JQ760 is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Day 1: Chest Day 2: Shoulders Day 3: Back/Legs Day 4: Arms
Routine detail
Mon
Chest
Est. 58 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 15,12,10,10,10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,10,8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Shoulders
Est. 49 min
7 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,8 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 15,12,12,10 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
burpees
1 Set
Wed
Back/Legs
Est. 61 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,10,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,10 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12,10,10,10 Reps
Machine Calf Press
4 Sets x 20 Reps
Plank
4 Sets
Thu
Arms
Est. 63 min
8 exercises
Treadmill Running
1 Set
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,10,8 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12,10,10,8 Reps
Machine Dip
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,10,10 Reps
Decline Crunch
4 Sets x 30 Reps
