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EMG Optimized Routine
Bulking
Advanced
Machine strength
Plan Details
The EMG Optimized Routine routine by beturner@ualberta.ca is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders, Back, and Core
Est. 70 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Dumbbell External Rotation
2 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Narrow underhand grip pull down
2 Sets x 12 Reps
dumbbell shrugs
3 Sets x 12 Reps
Dumbbell reverse fly 110 degrees
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 2
Legs
Est. 38 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 3
Chest and Arms
Est. 69 min
10 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Weighted Bench Dip
2 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Scott Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
