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trthskr_Sept2014
Bulking
Intermediate
Machine strength
Plan Details
The trthskr_Sept2014 routine by trthskr is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest
Est. 39 min
6 exercises
Barbell Bench Press
4 Sets x 12,8,5,8 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Decline Crunch
4 Sets x 25 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Leverage Chest Press
4 Sets x 12,10,8,6 Reps
Day 2
back
Est. 36 min
6 exercises
Barbell Deadlift
4 Sets x 12,8,5,8 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Cable Rotation (Stability Ball)
3 Sets x 12 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Day 3
bicep, abs
Est. 50 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Decline Crunch
4 Sets x 25 Reps
Preacher Curl Machine
4 Sets x 12,8,5,8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 4
legs
Est. 37 min
6 exercises
Barbell Squat
4 Sets x 12,8,5,8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Cable Rotation (Stability Ball)
3 Sets x 12 Reps
Barbell Step-Up
4 Sets x 12,10,8,6 Reps
Hack Squat
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 5
tricep,abs
Est. 48 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,8,5,8 Reps
Dip
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Day 6
shoulder
Est. 33 min
5 exercises
Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Decline Crunch
4 Sets x 25 Reps
Dumbbell Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
