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Burn baby burn!
Bulking
Intermediate
Machine strength
Plan Details
The Burn baby burn! routine by amandaa1191 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine was designed for intermediate to advanced persons who want to increase there whole body muscle strength and mass gain. Focusing on many compound exercises with super-sets in order to maximize your time and gain! Featuring a daily exercise (warm-up) to be done either at home on off days, or at the gym before you delve into lifting, along with three hard days of lifting; including one upper body day, one lower body day , and one whole body day. Each day has some Abb work built into it through the daily warm-up and scattered exercises each day in order to create a strong, solid foundation for your entire body (plus, who doesn't like to have a rocking 6pack!)
Routine detail
Day 1
at home daily (warm-up)
Est. 59 min
10 exercises
Bridge
3 Sets
level 1 pilates
3 Sets x 10 Reps
3D sit-ups
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
bird-dog
3 Sets x 10 Reps
Plank
3 Sets
side plank
3 Sets
Crunch
3 Sets x 10 Reps
banana
3 Sets x 10 Reps
superman
3 Sets x 10 Reps
Day 2
Random day
Est. 87 min
14 exercises
Crab walk
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
one leg 3D toe tap
3 Sets x 10 Reps
Monster walk
3 Sets x 15 Reps
Stability Ball Hip Thrust
3 Sets x 10 Reps
one leg punches/arm raises
3 Sets x 10 Reps
reverse monster walk
3 Sets x 15 Reps
Split Jump
3 Sets x 10 Reps
exercise ball russian twist
3 Sets x 10 Reps
lateral step up with aerobesk
3 Sets x 10 Reps
wall sits
3 Sets
forward step up with aerobesk
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 3
Glutes/Quads/Hamstrings
Est. 65 min
10 exercises
Bodyweight Lunge
3 Sets x 10 Reps
Dead lift with Bicep curl to shoulder press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
bodyweight transverse lunge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
squat row
3 Sets x 10 Reps
Day 4
Shoulders/Arms/Back
Est. 89 min
13 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable staggered stance lat pull
3 Sets x 10 Reps
bicep curl with shoulder press
3 Sets x 10 Reps
downward row with tricep kickback
3 Sets x 10 Reps
