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Hardgain
Bulking
Advanced
Body
Plan Details
The Hardgain routine by corymobley is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Weekly workout routine that follows a 15 week program that will cause lean muscle gain while developing solid strentgh. It is a routine geared toward the middle ager (35-50) that would like to be in good solid shape.
Routine detail
Mon
Legs and Abs
Est. 62 min
8 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Tue
Shoulders, Traps and Abs
Est. 60 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Back, Biceps and Abs
Est. 67 min
9 exercises
Cable Elevated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
Fri
Chest, Triceps, and Abs
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
