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Full Body Split Routine's
Bulking
Intermediate
Machine strength
Plan Details
The Full Body Split Routine's routine by danielharmes is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 days a week, full body split routine's. Chest & legs, Triceps & back, Shoulders & Biceps, abs & Oblique's, lower back and HITT cardio with optional extra days.
Routine detail
Mon
Lower Back & HITT Cardio
Est. 39 min
3 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Triceps + Back
Est. 65 min
8 exercises
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Wed
Day Off or Forearm's & HITT Cardio Session
Est. 44 min
6 exercises
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 15 Reps
Wrist Rotations with Straight Bar
2 Sets x 1 Reps
Weight Plate Hand Squeeze
2 Sets x 15 Reps
Rickshaw Carry
2 Sets x 1 Reps
Treadmill Running
1 Set
Thu
Abs & Oblique's
Est. 51 min
6 exercises
Leg Raise
4 Sets x 12 Reps
Sit-Up
5 Sets x 20 Reps
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Side Plank
4 Sets x 8 Reps
Fri
Shoulder + Biceps
Est. 58 min
8 exercises
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Side Laterals to Front Raise
4 Sets x 8 Reps
Single-Arm Linear Jammer
4 Sets x 8 Reps
Rear Fly Machine
2 Sets x 1 Reps
Sat
Day Off or Extra Abs & Oblique's Session
Est. 49 min
6 exercises
Leg Raise
4 Sets x 12 Reps
Sit-Up
5 Sets x 20 Reps
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Dumbbell Wood Chop
4 Sets x 8 Reps
Side Plank
4 Sets x 8 Reps
Sun
Chest + Legs
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dead Bench Press
8 Sets x 1 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
