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Jksko
Hard routine, muscle twice a week
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Hard routine, muscle twice a week routine by Jksko is a 5 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Day 5
Day 6
Chest, shoulders and triceps
Est time: 240 min
26 exercises
Leverage Chest Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Machine Fly
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Smith Machine Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Leverage Incline Chest Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Cable Straight Arm Crossover
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Leverage Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
15
Interval
00:00
Rest Time
01:30
Medicine Ball Overhead Throw
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Cable Tricep Pushdown (V-Bar)
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Cable One-Arm Tricep Pushdown
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Cable Rope Overhead Tricep Extension
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Jerk
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Weighted Tricep Dip
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable One-Arm Tricep Pushdown
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable Lower Chest Raise
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Cable High Pulley Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Smith Machine Bench Press (Close Grip)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Barbell Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Smith Machine Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
