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Miguel Routine
Bulking
Advanced
Machine strength
Plan Details
The Miguel Routine routine by miguelllodra is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Biceps &Triceps
Est. 93 min
14 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Tue
Abs and HIIT
Est. 100 min
16 exercises
Leg Raise
1 Set x 30 Reps
Air Bike
1 Set x 30 Reps
Oblique Crunch
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 20 Reps
Side Bridge
3 Sets
Abdominal Pendulum
1 Set x 20 Reps
Crunch
1 Set x 40 Reps
Plank
3 Sets
Stability Ball Pull-In
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Cable Wood Chop
1 Set x 15 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 15 Reps
Treadmill Running
1 Set
Tue
Chest and Back
Est. 107 min
13 exercises
Push-Up (Wide Hand)
3 Sets x 25 Reps
Clap Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Thu
Shoulders and Legs
Est. 126 min
16 exercises
Dumbbell Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Sat
Cardio & ABS
Est. 82 min
7 exercises
Indoor Cycling
1 Set
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
One-Knee to Chest (Supine)
3 Sets x 8 Reps
Sun
Biceps & Triceps
Est. 137 min
14 exercises
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Press (Supine)
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Tricep Push-Up
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
