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Elite - Shocking Muscles Into Growth*
Bulking
Advanced
Machine strength
Plan Details
The Elite - Shocking Muscles Into Growth* routine by gama561 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
<b><u>Why This Routine Works</b></u> This routine has been designed to spark and shock the muscles into new growth through high volume and exercise training. While performing this workout routine you will want to change up your repetition ranges, tempo and either increase or decrease the amount of volume that you are lifting to confuse your muscles and stimulate the fibers into growth. You will want to perform this routine for around 4 to 8 weeks for optimal muscle growth and the allotted amount of time to see desired results. <b><u>Workout Day Split</b></u> <u>Monday</u> - Chest, Back and Abs <u>Tuesday</u> - Shoulders and Arms <u>Wednesday</u> - Legs and Abs <u>Thursday</u> - Cardio If you are performing cardio you will want to perform HIIT (High Intensity Interval Training) style for the exercise you are doing so that you are stimulating your cardiovascular system as well as increasing the amount of calories you are burning during the exercise. HIIT is great for improving stamina and endurance. <u>Friday</u> - Chest, Back, Abs and Cardio <u>Saturday</u> - Shoulders and Arms <u>Sunday</u> - Legs and Cardio <b><u>Shocking Muscles Into Growth Training Stats</b></u> Monday Total Workout Time : 46 Minutes Monday Rest Time : 38 Minutes Tuesday Total Workout Time : 35 Minutes Tuesday Rest Time : 35 Minutes Wednesday Total Workout Time : 52 Minutes Wednesday Rest Time : 40 Minutes Thursday Total Workout Time : 50 Minutes Friday Total Workout Time : 1 Hour and 16 Minutes Friday Rest Time : 38 Minutes Saturday Total Workout Time : 36 Minutes Saturday Rest Time : 36 Minutes Sunday Total Workout Time : 1 Hour and 24 Minutes Sunday Rest Time : 24 Minutes <b><u>Equipment Used</b></u> • Dumbbell • Barbell • Bench • Cable Machine • Roman Chair • Strength Machine • Weight Plate • Leg Press Machine • Cardio Machine <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Routine detail
Mon
Chest, Back and Abs
Est. 105 min
12 exercises
Barbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 14 Reps
Dip
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Side Jacknife
3 Sets x 20 Reps
Tue
Shoulders and Arms
Est. 91 min
11 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 16 Reps
Dumbbell Bent-Over Raise
5 Sets x 14 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 14 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 14 Reps
Dumbbell Concentration Curl
3 Sets x 14 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 14 Reps
Wed
Legs and Abs
Est. 110 min
12 exercises
Machine Leg Extension
5 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 16 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Barbell Front Squat
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 14 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Side Jacknife
3 Sets x 20 Reps
Thu
Cardio
Est. 53 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
Fri
Chest, Back, Abs and Cardio
Est. 135 min
13 exercises
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 14 Reps
Cable Seated Row
3 Sets x 14 Reps
T Bar Row
3 Sets x 14 Reps
Pull-Up
4 Sets x 14 Reps
Cable V Bar Pulldown
3 Sets x 16 Reps
Dip
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Side Jacknife
3 Sets x 20 Reps
Treadmill Running
1 Set
Sat
Shoulders and Arms
Est. 93 min
12 exercises
Barbell Front Raise
3 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 14 Reps
Barbell Rear Delt Row
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 14 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 14 Reps
Sun
Legs and Cardio
Est. 123 min
10 exercises
Barbell Squat
3 Sets x 16 Reps
Barbell Hack Squat
3 Sets x 16 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 16 Reps
Machine Leg Press
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
Walking
1 Set
