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BMX PROGRAM
Bulking
Advanced
Machine strength
Plan Details
The BMX PROGRAM routine by Thenyrudeboy is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
BROLIC MATRIX
Routine detail
Mon
Arms/Calves/Forearms
Est. 240 min
14 exercises
Barbell Curl
10 Sets x 10 Reps
Barbell Preacher Curl
10 Sets x 10 Reps
Deadlift to Bicep Curl
10 Sets x 10 Reps
Cable Dual Overhead Curl
10 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 10 Reps
Barbell Bench Press (Close Grip)
10 Sets x 10 Reps
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Weighted Tricep Dip
10 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
10 Sets x 10 Reps
Dumbbell Seated Tricep Press
10 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
10 Sets x 10 Reps
Donkey Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Tue
Legs/Abs
Est. 240 min
13 exercises
Barbell Squat
10 Sets x 10 Reps
Dumbbell Squat
10 Sets x 10 Reps
Dumbbell Walking Lunge
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Press
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Hack Squat
10 Sets x 10 Reps
Donkey Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Parallel Bar Hip Flexion
10 Sets x 10 Reps
Wed
Delts/Calves/Forearms
Est. 240 min
16 exercises
Barbell Front Raise
10 Sets x 10 Reps
Barbell Rear Delt Row
10 Sets x 10 Reps
Barbell Shoulder Press
10 Sets x 10 Reps
Barbell Alternating Press
10 Sets x 10 Reps
Barbell Upright Row
10 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
10 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
Dumbbell Upright Row
10 Sets x 10 Reps
Smith Machine Shrug
10 Sets x 10 Reps
Donkey Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
10 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
10 Sets x 10 Reps
Smith Machine Behind the Back Wrist Curl
10 Sets x 10 Reps
Thu
Back/Abs
Est. 240 min
13 exercises
Barbell Bent-Over Row
10 Sets x 10 Reps
Barbell Deadlift
10 Sets x 10 Reps
Barbell Pullover
10 Sets x 10 Reps
Cable Seated Row
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Dumbbell Deadlift
10 Sets x 10 Reps
Dumbbell One-Arm Row
10 Sets x 10 Reps
Chin-Up (Mixed Grip)
10 Sets x 10 Reps
T Bar Row
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
10 Sets x 10 Reps
Bench Hip Thrust
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Fri
Chest/Calves/Forearms
Est. 240 min
15 exercises
Barbell Decline Bench Press
10 Sets x 10 Reps
Barbell Incline Bench Press
10 Sets x 10 Reps
Barbell Bench Press
10 Sets x 10 Reps
Cable Upper Chest Crossover
10 Sets x 10 Reps
Cable Mid Chest Crossover
10 Sets x 10 Reps
Cable Lower Chest Raise
10 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Fly
10 Sets x 10 Reps
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Dumbbell Decline Press
10 Sets x 10 Reps
Donkey Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
10 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
10 Sets x 10 Reps
Sat
Legs/Abs
Est. 240 min
13 exercises
Barbell Squat
10 Sets x 10 Reps
Dumbbell Squat
10 Sets x 10 Reps
Dumbbell Walking Lunge
10 Sets x 10 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Press
10 Sets x 10 Reps
Machine Seated Leg Curl
10 Sets x 10 Reps
Hack Squat
10 Sets x 10 Reps
Donkey Calf Raise
10 Sets x 10 Reps
Machine Seated Calf Raise
10 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Machine Ab Crunch
10 Sets x 10 Reps
Hanging Leg Raise
10 Sets x 10 Reps
Parallel Bar Hip Flexion
10 Sets x 10 Reps
Sun
Combat Training
Est. 62 min
1 exercise
Boxing
1 Set
