Loading...
My Workout Rotation Updated z/20/2013
Bulking
Intermediate
Machine strength
Plan Details
The My Workout Rotation Updated z/20/2013 routine by vietkangta is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout guide
Routine detail
Mon
Chest and Triceps
Est. 191 min
29 exercises
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
weighted pushups
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
rotary incline chest
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
rotary incline chest
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tue
Cardio And Abs
Est. 85 min
14 exercises
Dumbbell Side Bend
3 Sets x 8 Reps
windshield
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
barbell twist
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
seated leg raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Wed
Biceps And Back
Est. 159 min
25 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Mid Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine High Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Barbell Curls
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
single bicep curl machine
3 Sets x 8 Reps
weighted pullup
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Thu
Cardio And Abs
Est. 17 min
3 exercises
windshield
3 Sets x 8 Reps
Weighted Side Bends
3 Sets x 8 Reps
seated leg raise
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 229 min
37 exercises
Side Raise
3 Sets x 8 Reps
Military Press
3 Sets x 8 Reps
Shoulder Shrugs
3 Sets x 8 Reps
Leg Press
3 Sets x 8 Reps
Calf Raises
3 Sets x 8 Reps
Hip Abductor
3 Sets x 8 Reps
Leg extension
3 Sets x 8 Reps
Prone Leg
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Press
3 Sets x 8 Reps
Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
shoulder moon
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Hip Abductor
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Prone Leg
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
