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training 1
Bulking
Advanced
Machine strength
Plan Details
The training 1 routine by waterken is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest / legs
Est. 78 min
9 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,12,10,10 Reps
Barbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 15,12,12,10,8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 12,10,10,8,8 Reps
Wed
Back / Triceps
Est. 73 min
8 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Tricep Press (Supine)
4 Sets x 12,10,10,8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 12,12,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,10,8 Reps
Machine Seated Row
4 Sets x 10 Reps
Fri
Shoulders / Biceps
Est. 88 min
10 exercises
Barbell Shoulder Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
