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lilchido12's New Workout Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The lilchido12's New Workout Plan routine by lilchido12 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
bulking, split by body part for sufficient rest. heavy on back and shoulders and glutes for bikini type body goals.
Routine detail
Mon
Monday
Est. 58 min
11 exercises
Cable Rope Face Pull
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 5,10,10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 13,7,7 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,10 Reps
Tricep Push-Up
3 Sets x 6,5,5 Reps
Barbell Hip Thrust
3 Sets x 12,10,10 Reps
Machine Assisted Pull-Up
3 Sets x 5,9,7 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Tue
Tuesday
Est. 59 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12,7,5,5 Reps
Dumbbell Calf Raise
3 Sets x 20,12,14 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 9,8,8 Reps
Machine Seated Calf Raise
3 Sets x 10,10,11 Reps
One-Arm Hang
3 Sets
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Machine Fly
4 Sets x 10,10,9,8 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10,9,7 Reps
Cable Rope Face Pull
3 Sets x 12,12,10 Reps
Wed
Wednesday
Est. 54 min
8 exercises
Smith Machine Squat
4 Sets x 9,8,8,8 Reps
Machine Seated Leg Curl
4 Sets x 10,10,6,7 Reps
Machine Leg Press
4 Sets x 10,11,12,10 Reps
Machine Single-Leg Extension
3 Sets x 8,12,12 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10,10,8,7,8 Reps
Cable Leg Kickback
3 Sets x 11,11,10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Thu
Thursday
Est. 65 min
10 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8,12,10,10,10,12 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Seated Row
5 Sets x 10,10,10,10,16 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8,10,10,10,10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 8,8,8,10,10 Reps
Cable Shoulder Extension
5 Sets x 10,10,10,8,10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Bridge
3 Sets
Fri
Friday
Est. 64 min
12 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 10,10,7,5 Reps
Dumbbell Shoulder Press
3 Sets x 7,6,8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Barbell Curl
5 Sets x 10,8,8,6,14 Reps
Three Bench Dip
5 Sets x 10,10,10,10,5 Reps
Push-Up
3 Sets x 4 Reps
Single-Leg Calf Raise
2 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12,12,10 Reps
Sat
Saturday
Est. 64 min
12 exercises
Machine Leg Curl (Prone)
4 Sets x 11,10,10,6 Reps
Machine Leg Press
3 Sets x 10,10,15 Reps
Machine Seated Leg Curl
4 Sets x 11,10,10,12 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12,11,10,8 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 11,10,10,10 Reps
Machine Hip Adduction
3 Sets x 15,10,10 Reps
Machine Hip Abduction
3 Sets x 12,10,10 Reps
Machine Assisted Pull-Up
4 Sets x 2,3,4,5 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Sun
Sunday abs
Est. 60 min
7 exercises
Stability Ball Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 14 Reps
Dumbbell Alternating Cobra (Stability Ball)
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Stationary Bike
1 Set
Any
cardio
Est. 158 min
5 exercises
Step Machine
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Walking
1 Set
Elliptical Training
1 Set
