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PR Getting Back into it
Bulking
Intermediate
Machine strength
Plan Details
The PR Getting Back into it routine by bsblplaya3 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Matthew helped with this
Routine detail
Mon
Legs
Est. 64 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
10 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Tue
Shoulders and Triceps
Est. 71 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Wed
Biceps, Forearms, Abs
Est. 172 min
27 exercises
Barbell Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Forearm Twists -arm bent at 90 degrees. Twist palm up to sky and back to ground
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Usher Abs with Med Ball between feet laying on ground. Pause at top and slowly lower legs down
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Stability Ball Roman Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Medicine Ball Throw (Stability Ball)
3 Sets x 8 Reps
Medicine Ball Decline Two-Arm Overhead Throw
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Thu
Chest
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Sat
Back and Abs
Est. 68 min
11 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Jackknife with Swiss Ball
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
