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Weeks 30-38
Bulking
Intermediate
Machine strength
Plan Details
The Weeks 30-38 routine by cwestont is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Abs
Est. 74 min
9 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Weighted Tricep Dip
2 Sets x 5 Reps
Machine Fly
2 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 11 Reps
Decline Bench Leg Raise
3 Sets
Dumbbell Side Bend
3 Sets x 11 Reps
Decline Bench Weighted Twist
3 Sets x 11 Reps
Tue
Back & Calves
Est. 58 min
8 exercises
T Bar Row
3 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Barbell Bent-Over Row
2 Sets x 5 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tibialis Anterior
3 Sets x 10 Reps
Wed
Shoulders
Est. 44 min
5 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Thu
Legs
Est. 55 min
4 exercises
Barbell Front Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Fri
Arms & Abs
Est. 82 min
9 exercises
EZ Bar Curl
4 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 9 Reps
Machine Ab Crunch
3 Sets x 11 Reps
Decline Bench Leg Raise
3 Sets
Dumbbell Side Bend
3 Sets x 11 Reps
Decline Bench Weighted Twist
3 Sets x 11 Reps
