Loading...
2014
Bulking
Advanced
Machine strength
Plan Details
The 2014 routine by Domino1815 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Intermediate experience.
Routine detail
Mon
Legs
Est. 50 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Tue
Arms
Est. 71 min
9 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
7s
7 Sets x 7 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Wed
Chest
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Peck Deck
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Thu
Back
Est. 52 min
7 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Fri
Shoulders
Est. 55 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Any
ABS
Est. 36 min
6 exercises
Alternating Floor Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
One Sided Crush Left
3 Sets x 12 Reps
One Sided Crush Right
3 Sets x 12 Reps
Scissor Kick
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
