R&Js Gym Workout - JEFIT

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R&Js Gym Workout - JEFIT

R&Js Gym Workout banner

R&Js Gym Workout

Bulking

Advanced

Machine strength

Plan Details

The R&Js Gym Workout routine by randallbrittain is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Get you swole

Routine detail

Any

Abs

Est. 38 min

6 exercises

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 10 Reps

Any

Arms

Est. 113 min

16 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Preacher Curl (Hammer) Demonstration

Dumbbell Alternating Preacher Curl (Hammer)

3 Sets x 10 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable One-Arm High Curl Demonstration

Cable One-Arm High Curl

3 Sets x 10 Reps

Cable Seated Bicep Curl Demonstration

Cable Seated Bicep Curl

3 Sets x 10 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 10 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

3 Sets x 10 Reps

Dumbbell Alternating Tricep Kickback Demonstration

Dumbbell Alternating Tricep Kickback

3 Sets x 10 Reps

Any

Chest

Est. 93 min

13 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Floor Press Demonstration

Floor Press

3 Sets x 10 Reps

Any

Legs

Est. 67 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Any

Shoulders

Est. 85 min

12 exercises

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Wider Shoulders Shrug Demonstration

Wider Shoulders Shrug

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 10 Reps

Any

Back

Est. 62 min

10 exercises

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Cable Upper Row Demonstration

Cable Upper Row

3 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 10 Reps