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trthskr_may2014
Bulking
Advanced
Machine strength
Plan Details
The trthskr_may2014 routine by trthskr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
back
Est. 28 min
7 exercises
Cable Seated Row
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Row
3 Sets x 8,6,4 Reps
Barbell Preacher Curl
3 Sets x 8,6,4 Reps
T Bar Row
3 Sets x 8,6,4 Reps
Machine Lat Pulldown
3 Sets x 8,6,4 Reps
Back Hyperextension
3 Sets x 8,6,4 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Day 2
tricep,abs
Est. 36 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,6,4 Reps
Machine Bench Press
3 Sets x 8,6,4 Reps
Decline Crunch
2 Sets x 25 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8,6,4 Reps
Machine Dip
3 Sets x 8,6,4 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 3
legs
Est. 26 min
6 exercises
Barbell Clean Deadlift
4 Sets x 10,8,6,4 Reps
Machine Leg Curl (Prone)
3 Sets x 8,6,4 Reps
Cable Rope Face Pull
3 Sets x 8,6,4 Reps
Machine Leg Press
3 Sets x 8,6,4 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 8,6,4 Reps
Day 4
bicep,abs
Est. 37 min
8 exercises
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Barbell Curl
4 Sets x 10,8,6,4 Reps
Barbell Preacher Curl
3 Sets x 8,6,4 Reps
Cable Seated Row
3 Sets x 8,6,4 Reps
Weighted Side Bend
2 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8,6,4 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8,6,4 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 5
chest
Est. 24 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Fly
3 Sets x 8,6,4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,6,4 Reps
Dumbbell Bench Press
3 Sets x 8,6,4 Reps
Dumbbell Pullover
3 Sets x 8,6,4 Reps
Machine Bench Press
3 Sets x 8,6,4 Reps
Day 6
shoulder,abs
Est. 37 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
3 Sets x 8,6,4 Reps
Barbell Squat
3 Sets x 8,6,4 Reps
Decline Crunch
2 Sets x 25 Reps
Dumbbell Front Raise
3 Sets x 8,6,4 Reps
Barbell Upright Row
3 Sets x 8,6,4 Reps
Machine Ab Crunch
3 Sets x 15 Reps
