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Taka's Pre-Exhaustion Iso/Compound Machines
Bulking
Intermediate
Machine strength
Plan Details
The Taka's Pre-Exhaustion Iso/Compound Machines routine by Takabanana is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day A: Hamstrings, Back, Side Deltoids, Biceps, Abs Day B: Chest, Quads, Front Deltoids, Triceps, Calves Workout Week Pattern: ABXABXX Pre-Exhaustion: Isolation first, Compound second Machines CAN be done in Superset method.
Routine detail
Mon
A1 Hamstrings/Back/Side Delts/Biceps/Abs
Est. 67 min
10 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Tue
B1 Chest/Quads/Front Delts/Triceps/Calves
Est. 60 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Thu
A2 Hamstrings/Back/Side Delts/Biceps/Abs
Est. 66 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Fri
B2 Chest/Quads/Front Delts/Triceps/Calves
Est. 61 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
