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Beginner 5-day (8/2013 update)
Bulking
Intermediate
Machine strength
Plan Details
The Beginner 5-day (8/2013 update) routine by wesleycai is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
By weskokigen. Simple routine that targets all essential muscle groups.
Routine detail
Mon
Chest & Biceps +
Est. 48 min
7 exercises
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Mon
Chest & Biceps
Est. 76 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Tue
Shoulders & Triceps +
Est. 13 min
2 exercises
Barbell Upright Row
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Tue
Shoulder & triceps
Est. 74 min
11 exercises
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Wed
Back & abs
Est. 59 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Decline Crunch
2 Sets x 30 Reps
Oblique Crunch
3 Sets x 30 Reps
Crunch
2 Sets x 30 Reps
Fri
Legs and Glutes
Est. 43 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Any
test
Est. 0 min
0 exercises
This day is empty
Any
deload
Est. 32 min
5 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Any
Home stuff
Est. 26 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
