Loading...
![[][]===[][] New Creation [][]===[][] banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
[][]===[][] New Creation [][]===[][]
Bulking
Advanced
Machine strength
Plan Details
The [][]===[][] New Creation [][]===[][] routine by iifarmerii is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout is designed to specifically change who you are now, into a bigger and stronger new creation...
Routine detail
Day 1
Back/Biceps
Est. 50 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 2
Chest/Shoulders
Est. 53 min
9 exercises
Push-Up
3 Sets x 25 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Day 3
Biceps/Triceps
Est. 51 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 4
Back/Chest
Est. 50 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 5
Shoulders/Triceps
Est. 50 min
9 exercises
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 6
Legs
Est. 50 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
