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Thad's new routine
Bulking
Intermediate
Barbell
Plan Details
The Thad's new routine routine by archer_thad is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 35 min
5 exercises
Barbell Squat
5 Sets x 12,12,12,10,6 Reps
Barbell Jefferson Squat
5 Sets x 12,12,12,10,6 Reps
Machine Leg Curl (Prone)
5 Sets x 12,12,12,10,6 Reps
Machine Leg Extension
5 Sets x 12,12,12,10,6 Reps
Machine Seated Calf Raise
5 Sets x 12,12,12,10,6 Reps
Tue
Shoulders
Est. 57 min
8 exercises
Barbell Military Press
4 Sets x 14,12,10,8 Reps
Barbell Upright Row
4 Sets x 14,14,12,12 Reps
Barbell Shrug
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 14,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 14 Reps
Dumbbell Bent-Over Raise
3 Sets x 14 Reps
Dumbbell Seated Arnold Press
3 Sets x 14,12,10 Reps
Barbell Bradford Rocky Press
3 Sets x 16 Reps
Wed
Chest and back
Est. 61 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12,12,10,10 Reps
Cable Seated Row
4 Sets x 12,12,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,10,10 Reps
T Bar Row
4 Sets x 12,12,10,10 Reps
Thu
Legs
Est. 35 min
5 exercises
Machine Leg Press
5 Sets x 12,12,12,10,6 Reps
Barbell Front Squat
5 Sets x 12,12,12,10,6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12,12,12,10,6 Reps
Calf Press On Leg Press
5 Sets x 12,12,12,10,6 Reps
Barbell Standing Calf Raise
5 Sets x 12,12,12,10,6 Reps
Fri
Arms
Est. 96 min
10 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12 Reps
Sat
Chest and back
Est. 62 min
8 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12,12,10,10 Reps
Barbell Bent-Over Row
4 Sets x 12,12,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 12,12,10,10 Reps
Pull-Up
4 Sets x 10 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
