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Workout Focus
Bulking
Beginner
Machine strength
Plan Details
The Workout Focus routine by Carlos Soares is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders - Lower Legs - Abs
Est. 51 min
8 exercises
Barbell Military Press
4 Sets x 10,8,8,6 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,10,8 Reps
Barbell Front Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Double Leg Hundreds
3 Sets x 20 Reps
Bench Leg Pull-In
3 Sets x 20 Reps
Day 2
Back - Shoulders
Est. 47 min
7 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 10,8,8,6 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,8,8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 3
Biceps - Triceps
Est. 64 min
10 exercises
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,8 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Decline Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 25 Reps
Day 4
Legs
Est. 52 min
8 exercises
Machine Leg Curl (Prone)
4 Sets x 10,10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
5 Sets x 12,12,10,10,8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Day 5
Chest - Abs
Est. 46 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Weighted Drop Push-Up
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 6
Forearm (Any Day)
Est. 21 min
3 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
