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pro cycle
Bulking
Advanced
Machine strength
Plan Details
The pro cycle routine by rossburtcher18 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is created to have big gains and isolate your muscles on a daily basis.
Routine detail
Mon
chest
Est. 52 min
8 exercises
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Tue
legs
Est. 53 min
8 exercises
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
jump squats
3 Sets x 8 Reps
Wed
arms
Est. 53 min
8 exercises
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Thu
shoulders
Est. 59 min
9 exercises
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Smith Machine Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Fri
back
Est. 52 min
8 exercises
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Sat
arms
Est. 52 min
8 exercises
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
