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monster week1
Bulking
Advanced
Machine strength
Plan Details
The monster week1 routine by Tank,o'rooney is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
week 1
Routine detail
Day 1
back&biceps w1
Est. 115 min
7 exercises
Dumbbell Incline Bench Row
6 Sets x 6 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
6 Sets x 6 Reps
Preacher Curl Machine
6 Sets x 6 Reps
Elliptical Training
1 Set
Day 2
chest&triceps w2
Est. 119 min
7 exercises
Barbell Decline Bench Press
6 Sets x 6 Reps
Cable Decline Chest Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Decline Bench Press
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Machine Tricep Extension
6 Sets x 6 Reps
Elliptical Training
1 Set
Day 3
legs&neck&wrists w2
Est. 64 min
6 exercises
EZ Bar Preacher Curl (Reverse Grip)
6 Sets x 6 Reps
Barbell Front Squat
6 Sets x 6 Reps
Machine Calf Raise
6 Sets x 6 Reps
Dumbbell Supination (Side-Lying)
6 Sets x 6 Reps
Barbell Deep Squat
6 Sets x 6 Reps
Calf Press On Leg Press
6 Sets x 6 Reps
Day 4
shoulders&belly w2
Est. 75 min
8 exercises
Barbell Shoulder Press
6 Sets x 12 Reps
Cable Shrug
6 Sets x 6 Reps
Cable Shoulder Press
6 Sets x 6 Reps
Calf Machine Shoulder Shrug
6 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Weighted Decline Rotation
3 Sets x 12 Reps
Cable Judo Flip
3 Sets x 12 Reps
Day 5
triceps&biceps w1
Est. 64 min
6 exercises
Dumbbell Tate Press
6 Sets x 6 Reps
Preacher Curl Machine
6 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
Barbell Tricep Extension (Supine)
6 Sets x 6 Reps
Barbell Incline Bench Press (Close Grip)
6 Sets x 6 Reps
Dumbbell Alternating Incline Curl
6 Sets x 6 Reps
Day 6
back&biceps w2
Est. 69 min
6 exercises
Cable Elevated Row
6 Sets x 12 Reps
Cable Rope Lat Pulldown
6 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
6 Sets x 12 Reps
Day 7
chest&triceps w1
Est. 65 min
6 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Cable Incline Press
4 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Decline Tricep Extension
4 Sets x 12 Reps
Day 8
legs&neck&wrists. w1
Est. 71 min
7 exercises
Machine Leg Press
6 Sets x 6 Reps
Machine Leg Curl (Prone)
6 Sets x 6 Reps
Cable One-Arm Reverse Curl
6 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
6 Sets x 6 Reps
Cable Reverse Curl
6 Sets x 6 Reps
Machine Calf Raise
6 Sets x 6 Reps
Day 9
shoulders&belly w1
Est. 60 min
7 exercises
Barbell Shrug
6 Sets x 6 Reps
Barbell Military Press (Seated)
6 Sets x 6 Reps
Dumbbell Reverse Fly (Prone)
6 Sets x 6 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Day 10
biceps&triceps w2
Est. 57 min
6 exercises
Barbell Tricep Extension (Supine)
6 Sets x 6 Reps
Barbell Overhead Tricep Extension
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
6 Sets x 6 Reps
Preacher Curl Machine
6 Sets x 6 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Day 11
quick week chest&triceps&wrist
Est. 62 min
7 exercises
Machine Seated Tricep Dip
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Day 12
quick week back&shoulders&neck
Est. 47 min
6 exercises
Barbell Good Morning
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Push Press Behind the Neck
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Day 13
quick week arms&leg
Est. 78 min
10 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
