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High/low - low/high routine
Bulking
Advanced
Machine strength
Plan Details
The High/low - low/high routine routine by memoore71 is a 18 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
High rep/low weight for two weeks. High weight/lower reps for two weeks. Repeat.
Routine detail
Day 1
Chest
Est. 51 min
5 exercises
Step Machine
1 Set
Cable Cross-Over
4 Sets x 20 Reps
Machine Bench Press
4 Sets x 30 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Day 2
Arms
Est. 78 min
7 exercises
Step Machine
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 30 Reps
Day 3
Back
Est. 61 min
6 exercises
Step Machine
1 Set
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 30 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 4
Shoulders, Traps, Abs
Est. 92 min
14 exercises
Machine Shoulder Press
1 Set x 12 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Machine Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 5
Legs
Est. 63 min
7 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 6
Chest
Est. 51 min
5 exercises
Step Machine
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 20 Reps
Machine Bench Press
4 Sets x 30 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Day 7
Arms
Est. 78 min
7 exercises
Step Machine
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 30 Reps
Day 8
Back
Est. 61 min
6 exercises
Step Machine
1 Set
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 30 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 9
Shoulders, Traps, Abs
Est. 92 min
14 exercises
Machine Shoulder Press
1 Set x 12 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Machine Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 10
Legs
Est. 63 min
7 exercises
Step Machine
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 11
Chest
Est. 42 min
4 exercises
Step Machine
1 Set
Dumbbell Bench Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Day 12
Arms
Est. 60 min
7 exercises
Step Machine
1 Set
Dumbbell Press (Close Grip)
2 Sets x 12 Reps
EZ Bar Decline Tricep Extension
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Incline Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
2 Sets x 15 Reps
Day 13
Back
Est. 48 min
5 exercises
Step Machine
1 Set
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 14
Shoulders, Traps, Abs
Est. 0 min
0 exercises
This day is empty
Day 15
Legs
Est. 0 min
0 exercises
This day is empty
Day 16
Chest
Est. 42 min
4 exercises
Step Machine
1 Set
Dumbbell Bench Press
2 Sets x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Barbell Decline Bench Press
2 Sets x 15 Reps
Day 17
Arms
Est. 60 min
7 exercises
Step Machine
1 Set
Dumbbell Press (Close Grip)
2 Sets x 12 Reps
EZ Bar Decline Tricep Extension
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Dumbbell Incline Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
2 Sets x 15 Reps
Day 18
Back
Est. 48 min
5 exercises
Step Machine
1 Set
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
