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Soulder focus
Bulking
Intermediate
Machine strength
Plan Details
The Soulder focus routine by Ryu11 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back and Abs
Est. 79 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 18 Reps
Cable Reverse Fly
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Stability Ball Side Crunch
3 Sets x 18 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Chest and Triceps
Est. 124 min
9 exercises
Barbell Incline Bench Press
3 Sets x 18 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 18 Reps
Treadmill Running
1 Set
Wed
Legs
Est. 39 min
4 exercises
Single-Leg Hack Squat
3 Sets x 18 Reps
Machine Single-Leg Press
3 Sets x 18 Reps
Machine Leg Curl (Prone)
3 Sets x 18 Reps
Machine Kneeling Leg Curl
3 Sets x 18 Reps
Thu
Traps and Abs
Est. 56 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 18 Reps
Oblique Crunch
3 Sets x 18 Reps
Barbell Shrug
3 Sets x 18 Reps
Decline Crunch
3 Sets x 18 Reps
Dumbbell Shoulder Shrug
3 Sets x 18 Reps
Dumbbell Side Bend
3 Sets x 18 Reps
Barbell Behind the Back Shrug
3 Sets x 18 Reps
Side Jacknife
3 Sets x 18 Reps
Fri
Back
Est. 55 min
4 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 20 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
Cable Rope Seated Crossover Row
4 Sets x 15 Reps
Sat
Shoulders and Biceps
Est. 138 min
12 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 6 Reps
Dumbbell External Rotation
3 Sets x 12 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 18 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
