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Cooper Fitness Routine
Bulking
Intermediate
Machine strength
Plan Details
The Cooper Fitness Routine routine by dscooper69 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the workout routine I follow. I change every month to increase the reps to 12 and then back to 6 or 8 the next month.
Routine detail
Mon
Biceps - Back - Abdomen - Shoulder
Est. 70 min
9 exercises
Machine Assisted Chin-Up
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Tue
Chest - Triceps - Abdomen - Legs
Est. 83 min
11 exercises
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Wed
Biceps - Back - Abdomen - Shoulder
Est. 70 min
9 exercises
Machine Assisted Chin-Up
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Thu
Chest - Triceps - Abdomen - Legs
Est. 83 min
11 exercises
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Machine Dip
3 Sets x 8 Reps
Any
Cardio
Est. 108 min
5 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Running
1 Set
Any
Home Workout
Est. 10 min
3 exercises
Push-Up
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Arm Circles
1 Set x 12 Reps
