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Operation Beach Body
Bulking
Advanced
Machine strength
Plan Details
The Operation Beach Body routine by TheEraser is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is design to increase mass and strength.
Routine detail
Mon
Chest, Triceps & Abs
Est. 85 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dip
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Wed
Back & Biceps
Est. 75 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Rotational Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 15 Reps
Fri
Leggs, shoulders & abs
Est. 99 min
14 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
