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Shoulders
Bulking
Advanced
Machine strength
Plan Details
The Shoulders routine by TommyC1969 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Tuesday
Est. 52 min
8 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 2
Thursday
Est. 45 min
7 exercises
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Press Sit-Up
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 3
Saturday
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 4
Sunday
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
