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2. routine
Bulking
Advanced
Machine strength
Plan Details
The 2. routine routine by asooafiiaa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs 1
Est. 50 min
7 exercises
Smith Machine Bench Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Day 2
Back
Est. 49 min
7 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Day 3
Chest and Arms
Est. 71 min
10 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 4
Legs 2
Est. 45 min
6 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Day 5
Cardio
Est. 23 min
2 exercises
Running
1 Set
Tabata
1 Set
Day 6
Abs
Est. 61 min
9 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
