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alfred
Bulking
Beginner
Machine strength
Plan Details
The alfred routine by heeseokchoi is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Abs
Est. 57 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Barbell Press Sit-Up
4 Sets
Hanging Leg Raise
4 Sets
Dumbbell Side Bend
4 Sets
Oblique Crunch
4 Sets
Day 2
Back/Traps/Forearms
Est. 43 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets
Day 3
Delts/Abs
Est. 46 min
9 exercises
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Press Sit-Up
4 Sets
Hanging Leg Raise
4 Sets
Dumbbell Side Bend
4 Sets
Oblique Crunch
4 Sets
Day 4
Triceps/Biceps/Forearms
Est. 57 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets
Day 5
Legs/Abs
Est. 69 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 20 Reps
Barbell Press Sit-Up
4 Sets
Air Bike
4 Sets
Dumbbell Side Bend
4 Sets
Oblique Crunch
4 Sets
