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summer
Bulking
Intermediate
Machine strength
Plan Details
The summer routine by drumingking is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 34 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Row
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Vertical Row (Close Grip)
4 Sets x 6 Reps
Wed
Chest
Est. 34 min
6 exercises
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Decline Bench Press
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 6 Reps
Thu
legs
Est. 32 min
6 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Calf Press
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Fri
shoulders
Est. 34 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Sat
arms
Est. 50 min
8 exercises
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
abs
Est. 25 min
5 exercises
Crunch
4 Sets x 8 Reps
Plank
4 Sets
Sit-Up
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
