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Full body strenght workout
Bulking
Advanced
Machine strength
Plan Details
The Full body strenght workout routine by Sebastian.Knorr is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I train the abs/oblique abs every day I'm at the gym. At Monday and friday i train "abs" and on Thursday, Tuesday and Saturday I train "Oblique abs".
Routine detail
Mon
Chest
Est. 43 min
7 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,6,6,6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Tue
Legs
Est. 55 min
9 exercises
Jump Rope
1 Set
Barbell Squat
5 Sets x 10,10,8,8,6 Reps
Machine Leg Extension
5 Sets x 15,15,12,12,10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,6 Reps
Bodyweight Walking Lunge
2 Sets x 30 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back
Est. 60 min
11 exercises
Jump Rope
1 Set
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 10,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Fri
Sholders
Est. 45 min
7 exercises
Jump Rope
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 15,12,8,8,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12,12,10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Sat
Arms
Est. 49 min
8 exercises
Jump Rope
1 Set
EZ Bar Curl
4 Sets x 10,8,8,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 15,12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Abs
Est. 43 min
7 exercises
Crunch
3 Sets x 16 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 14 Reps
Parallel Bar Hip Raise
3 Sets x 14 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Reverse Crunch
3 Sets x 16 Reps
Plank
3 Sets
Any
Oblique abs
Est. 62 min
8 exercises
Cable Crunch Kneeling Rotation
3 Sets x 14 Reps
Abdominal Hip Roll
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Bench Oblique Crunch
3 Sets x 16 Reps
Decline Oblique Crunch
3 Sets x 14 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Parallel Bar Hip Flexion
3 Sets x 16 Reps
Back Hyperextension
3 Sets x 12 Reps
