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Elite Fitness
Bulking
Intermediate
Body
Plan Details
The Elite Fitness routine by RyanMichael is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
legs
Est. 45 min
10 exercises
Barbell Standing Calf Raise
3 Sets
Machine Seated Calf Raise
3 Sets
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets
Hack Squat
3 Sets
Barbell Reverse Curl
3 Sets
Barbell Squat
3 Sets
Calf Press On Leg Press
3 Sets
Machine Leg Extension
3 Sets
Machine Leg Press
3 Sets
Machine Leg Curl (Prone)
3 Sets
Tue
shoulders
Est. 45 min
10 exercises
Dumbbell Shoulder Shrug
3 Sets
Barbell Shrug
3 Sets
Dumbbell Lateral Raise
3 Sets
dumbbell side raise
3 Sets
Dumbbell One-Arm Front Raise
3 Sets
Dumbbell Rear Deltoid Row
3 Sets
Barbell Upright Row
3 Sets
Dumbbell Seated Arnold Press
3 Sets
Machine Shoulder Press
3 Sets
Barbell Shoulder Press
3 Sets
Wed
back
Est. 59 min
13 exercises
Dumbbell Bent-Over Row
3 Sets
Back Hyperextension
3 Sets
Pull-Up
3 Sets
Barbell Good Morning
3 Sets
Cable Rear Pulldown (Wide Grip)
3 Sets
Barbell Bent-Over Row (Reverse Grip)
3 Sets
Machine Reverse Lat Pulldown (Close Grip)
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets
T Bar Row
3 Sets
Cable V Bar Pulldown
3 Sets
Cable Seated Row
3 Sets
Dumbbell Deadlift
3 Sets
iso-lateral hi row
3 Sets
Thu
chest
Est. 41 min
9 exercises
floor bench press
3 Sets
Barbell Bench Press
3 Sets
Dumbbell Decline Bench Press
3 Sets
Dumbbell Incline Bench Press
3 Sets
Machine Fly
3 Sets
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets
Dumbbell Fly
3 Sets
Dumbbell Bench Press
3 Sets
Cable Cross-Over
3 Sets
Sun
arms
Est. 59 min
13 exercises
Dumbbell Alternating Hammer Curl
3 Sets
Machine Tricep Extension
3 Sets
Smith Machine Bench Press (Close Grip)
3 Sets
Barbell Tricep Extension (Supine)
3 Sets
Dumbbell One-Arm Incline Curl
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets
Dumbbell Tricep Extension (Floor, Supine)
3 Sets
21
3 Sets
Barbell One-Arm Bicep Curl
3 Sets
Dip
3 Sets
EZ Bar Decline Tricep Extension
3 Sets
Cable Bicep Curl (Supine)
3 Sets
Any
Abs
Est. 42 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
