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"Weapon X" Workout
Bulking
Advanced
Machine strength
Plan Details
The "Weapon X" Workout routine by Ranger0976 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Reaching Maximum Intensity by using heavy weights combined with super sets and drop sets.
Routine detail
Mon
Chest & Abs
Est. 83 min
10 exercises
Machine Bench Press
3 Sets x 10 Reps
Quad-set Crunches
3 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Oblique Twists
3 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20,15,12,10 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,10 Reps
Barbell Incline Bench Press
10 Sets x 10 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 20 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Tue
Legs & Calves
Est. 92 min
7 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Single-Leg Calf Raise
5 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Wed
Shoulders & Abs
Est. 57 min
8 exercises
Quad-set Crunches
3 Sets x 20 Reps
Cable Oblique Twists
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15,12,12,10,10 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
14 Sets x 4 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Thu
Arms & Abs
Est. 77 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell French Press
3 Sets x 10 Reps
Quad-set Crunches
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 20 Reps
Cable Oblique Twists
3 Sets x 20 Reps
Fri
Back & Abs
Est. 72 min
9 exercises
Barbell Deadlift
5 Sets x 15,12,8,6,2 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Oblique Twists
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Pull-Up
5 Sets x 10 Reps
Quad-set Crunches
3 Sets x 20 Reps
Sat
Calves, Upper Chest & Abs
Est. 88 min
9 exercises
Single-Leg Calf Raise
5 Sets x 20 Reps
Exercise Ball Hanging Leg Raises
3 Sets x 20 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Quad-set Crunches
3 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Cable Oblique Twists
3 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
