Justin's routine - JEFIT

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Justin's routine - JEFIT

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Justin's routine

Bulking

Advanced

Machine strength

Plan Details

The Justin's routine routine by JustinKnellinger is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

3 days in a row on weight training with high reps of 12 to 15 then do h.i.t cardio on day off

Routine detail

Day 1

Push A

Est. 68 min

11 exercises

Kettlebell Arnold Press Demonstration

Kettlebell Arnold Press

3 Sets x 8 Reps

dumbbell bench press with bands Demonstration

dumbbell bench press with bands

3 Sets x 8 Reps

svend press Demonstration

svend press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

barbell standing push press Demonstration

barbell standing push press

4 Sets x 15 Reps

Clap Push-Up Demonstration

Clap Push-Up

3 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 8 Reps

EZ Bar French Press Demonstration

EZ Bar French Press

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Day 2

Pull A

Est. 72 min

9 exercises

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell Preacher Hammer Curl Demonstration

Dumbbell Preacher Hammer Curl

4 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

6 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Day 3

Legs A

Est. 48 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Day 4

h.i.t

Est. 63 min

2 exercises

Rowing Demonstration

Rowing

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Day 5

Push B

Est. 88 min

12 exercises

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 12 Reps

Kettlebell Arnold Press Demonstration

Kettlebell Arnold Press

4 Sets x 12 Reps

dumbbell bench press with bands Demonstration

dumbbell bench press with bands

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Day 6

Pull B

Est. 69 min

9 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Day 7

Legs B

Est. 66 min

10 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

6 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Day 8

h.i.t

Est. 63 min

2 exercises

Rowing Demonstration

Rowing

1 Set

Step Machine Demonstration

Step Machine

1 Set