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February
Bulking
Advanced
Machine strength
Plan Details
The February routine by wessreed is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 37 min
6 exercises
Chin-Up (Close Grip)
3 Sets x 8,8,12 Reps
Cable V Bar Pulldown
3 Sets x 8,8,12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8,8,12 Reps
T Bar Row
3 Sets x 8,8,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,8,12 Reps
Standing Close Grip Machine Row
3 Sets x 8,8,12 Reps
Mon
Monday Morning
Est. 46 min
5 exercises
dumbbell front delt press
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cross Body Single Leg Raise
3 Sets x 30 Reps
Crunch
3 Sets x 40 Reps
Barbell Jefferson Squat
3 Sets x 15 Reps
Tue
Chest
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 8,8,12 Reps
Dumbbell Bench Press
3 Sets x 8,8,12 Reps
Machine Fly
3 Sets x 8,8,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8,8,12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8,8,12 Reps
Machine Inner Chest Press
3 Sets x 8,8,12 Reps
Wed
Wednesday Morning
Est. 60 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Climber Pull-Up
3 Sets x 15 Reps
dumbbell front delt press
3 Sets x 15 Reps
Windshield Wipers
3 Sets x 12 Reps
Side Jacknife
3 Sets x 30 Reps
Leg Raise
3 Sets x 35 Reps
Wed
Legs
Est. 54 min
6 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Barbell Squat
3 Sets x 8,8,12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Thu
Rear Delts, Biceps
Est. 68 min
8 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 8,8,12 Reps
Dumbbell Hammer Curl
3 Sets x 25 Reps
EZ Bar Curl
3 Sets x 8,8,12 Reps
Dumbell Rotating Concentration Curls
3 Sets x 25 Reps
Fri
Delts, Triceps
Est. 53 min
9 exercises
Barbell Bradford Rocky Press
3 Sets x 8,8,12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 8,8,12 Reps
Barbell Upright Row
3 Sets x 8,8,12 Reps
Weighted Tricep Dip
3 Sets x 8,8,12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,8,12 Reps
dumbbell front delt press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8,8,128,8,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Fri
Friday Morning
Est. 55 min
6 exercises
Barbell Lunge
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 30 Reps
Climber Pull-Up
3 Sets x 12 Reps
Cross Body Single Leg Raise
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
