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High Volume - Diego
Bulking
Advanced
Machine strength
Plan Details
The High Volume - Diego routine by diego87santos is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Day 1
Chest and Biceps
Est. 75 min
10 exercises
Dumbbell Bench Press
4 Sets x 12,12,8,8 Reps
Machine Incline Chest Press
4 Sets x 12,12,8,8 Reps
Machine Fly
4 Sets x 12,12,8,8 Reps
Cable Cross-Over
4 Sets x 12,12,8,8 Reps
Barbell Curl
4 Sets x 12,12,8,8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,12,8,8 Reps
Preacher Curl Machine
4 Sets x 12,12,8,8 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 2
Back and Triceps
Est. 88 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,8,8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12,12,8,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12,12,8,8 Reps
Pullover
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Day 3
Shoulders
Est. 81 min
9 exercises
Dumbbell Seated Dublin Press
4 Sets x 14 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 14 Reps
Barbell Shrug
4 Sets x 14 Reps
Barbell Upright Row
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Front Raise
4 Sets x 14 Reps
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Day 4
Legs
Est. 93 min
10 exercises
Barbell Squat
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 16 Reps
Calf Press On Leg Press
4 Sets x 16 Reps
Bodyweight Calf Raise
4 Sets x 16 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Leg Pull-In
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
