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Men of Steel
Bulking
Intermediate
Machine strength
Plan Details
The Men of Steel routine by monprince is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest + Bicep
Est. 61 min
16 exercises
Barbell Bench Press
4 Sets x 12,10,6,20 Reps
Barbell Curl
4 Sets x 12,8,8,20 Reps
Dumbbell Decline Press (Stability Ball)
1 Set x 12 Reps
Dumbbell Decline Press (Stability Ball)
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Dumbbell Fly
1 Set x 8 Reps
Dumbbell Decline Press (Stability Ball)
1 Set x 8 Reps
Cable Cross-Over
1 Set x 12 Reps
Push-Up
1 Set
Dumbbell Seated Bicep Curl
1 Set x 8 Reps
Dumbbell Fly
1 Set x 10 Reps
Cable Preacher Curl
3 Sets x 8,8,15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Day 2
Back - Shoulder
Est. 106 min
19 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Band Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12,8,8,8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 1 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 1 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 1 Reps
Cable Rope Seated Row
3 Sets x 12,12,15 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 1 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Cardio + Legs
Est. 74 min
10 exercises
Treadmill Running
1 Set
Barbell Deep Squat
5 Sets x 12,10,8,6,15 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Hack Squat
3 Sets x 10,8,8 Reps
Elliptical Training
1 Set
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 4
Arms
Est. 71 min
24 exercises
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Dumbbell Alternating Seated Curl
1 Set x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 10 Reps
Dumbbell Alternating Seated Curl
1 Set x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
EZ Bar Close Grip Curl
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
EZ Bar Close Grip Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
EZ Bar Close Grip Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 12 Reps
Cable Rope Hammer Curl
1 Set x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Cable Rope Hammer Curl
1 Set x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 15 Reps
Cable Rope Hammer Curl
1 Set x 15 Reps
Cable One-Arm Bicep Curl
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Cable One-Arm Bicep Curl
1 Set x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 12 Reps
Cable One-Arm Bicep Curl
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 10 Reps
