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Bigger Arms, Tighter Abs, Stronger Legs
Bulking
Intermediate
Machine strength
Plan Details
The Bigger Arms, Tighter Abs, Stronger Legs routine by Longashes is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Arms
Est. 62 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Tue
Abs
Est. 47 min
5 exercises
Weighted Crunch
3 Sets x 30 Reps
Cable Side Bend
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Wed
Cardio and Legs
Est. 47 min
5 exercises
Running
1 Set
Bodyweight Calf Raise
3 Sets x 30 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell 1/2 Squat
4 Sets x 12 Reps
Cable Deadlift
4 Sets x 12 Reps
Thu
Arms
Est. 62 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Fri
Abs
Est. 47 min
5 exercises
Weighted Crunch
3 Sets x 30 Reps
Cable Side Bend
3 Sets x 30 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Decline Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
