5 Day Blast - JEFIT

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5 Day Blast - JEFIT

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5 Day Blast

Bulking

Advanced

Machine strength

Plan Details

The 5 Day Blast routine by JrewMartel is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Stretch and roll full body after workout. Hard focus on reps with mind/muscle connection and flex on contract. Cardio- HIIT for 15-20 min 2-3 times per week AFTER lift session. Core optional but recommended. last rep should be just under failure.

Routine detail

Mon

Chest/Tris

Est. 64 min

9 exercises

Dip Demonstration

Dip

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

2 Sets x 15 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 10 Reps

Tue

Back/Bis

Est. 82 min

11 exercises

Pull-Up Demonstration

Pull-Up

5 Sets x 5 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

5 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 15 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

4 Sets x 20 Reps

Dumbbell Reverse Wrist Curl Demonstration

Dumbbell Reverse Wrist Curl

4 Sets x 20 Reps

Wed

Legs/Shoulders

Est. 90 min

12 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

2 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Any

Back/Bis

Est. 24 min

3 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Any

Chest/Tris

Est. 54 min

8 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

2 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

5 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps