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Fitness for Me (Micheal)
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Fitness for Me (Micheal) routine by michealcoleman81 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
JUST GET THE WORK DONE. PUSH HARD AND SMART!!! ?? ?
Routine detail
Mon
Legs
Est. 119 min
7 exercises
Treadmill Running
1 Set
Machine Leg Press
4 Sets x 15 Reps
Hack Squat
4 Sets x 12 Reps
Weight Plate Wall Sit
4 Sets
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 12 Reps
Tue
Chest & Back
Est. 82 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
The Arsenal Strength Reloaded Standing Chest Press
4 Sets x 12 Reps
Plate Loaded Incline Chest Fly
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Push-Up
4 Sets x 12 Reps
Pull-Up
4 Sets x 5 Reps
T Bar Row
4 Sets x 12 Reps
Cable Pulldown (Underhand)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Wed
Shoulders, Biceps, & Triceps
Est. 78 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
EZ Bar Tricep Cable Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Thu
Legs 2
Est. 108 min
6 exercises
Step Machine
1 Set
Slant Board
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 15 Reps
Fri
Chest & Back 2
Est. 72 min
8 exercises
Leverage Incline Chest Press
4 Sets x 10,8,6,6 Reps
Dumbbell Bench Press
4 Sets x 8,8,10,10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15,12,10,10 Reps
T Bar Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Upper Row
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Sat
Shoulders, Biceps& Triceps 2
Est. 113 min
12 exercises
Barbell Military Press (Seated)
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Sun
Cardio Fat Loss
Est. 185 min
3 exercises
Walking
1 Set
Jump Rope
1 Set
Step Machine
1 Set
