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Non - weekend warrior
Bulking
Intermediate
Machine strength
Plan Details
The Non - weekend warrior routine by Pvtbastard is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Tri's
Est. 23 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Leverage Decline Chest Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Tue
Back and Bi's
Est. 23 min
7 exercises
Cable Seated Row
3 Sets x 12,10,8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,10 Reps
Dual Cable Triceps Extension
3 Sets x 12,10,10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
EZ Bar Curl
3 Sets x 12,10,8 Reps
Wed
Shoulder and Delt's
Est. 26 min
8 exercises
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Barbell Seated Press
3 Sets x 12,10,8 Reps
Cable Deltoid Raise
3 Sets x 12,10,8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Arnold Press
3 Sets x 12,10,8 Reps
Weight Plate High Front Raise
3 Sets x 12,10,8 Reps
Leverage Machine Shrug
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Thu
Chest and abs
Est. 40 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Leverage Decline Chest Press
3 Sets x 12,10,8 Reps
Crunch with Hands Overhead
3 Sets x 20 Reps
Decline Bench Ab Reach
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Fri
Leg Day!
Est. 29 min
8 exercises
Barbell Clean Pull
3 Sets x 12,10,8 Reps
Barbell Deep Squat
3 Sets x 12,10,8 Reps
Dumbbell Lunge
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
3 Sets x 12,10,8 Reps