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Will
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Will routine by willyhbk is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Willy personal
Routine detail
Mon
Workout 1: Cardio
Est. 32 min
1 exercise
Swimming
1 Set
Tue
Workout 2: Pull
Est. 83 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8,8,15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Swimming
1 Set
Wed
Workout 3: Push
Est. 82 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8,8,5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,6,8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Swimming
1 Set
Thu
Workout 4: Legs
Est. 70 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Swimming
1 Set
Fri
Workout 5: Push/Pull
Est. 78 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,6,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Swimming
1 Set
Sat
Workout 6: Legs
Est. 70 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Swimming
1 Set
Sun
Workout 7: Cardio
Est. 32 min
1 exercise
Swimming
1 Set
