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"China" Program
Bulking
Intermediate
Machine strength
Plan Details
The "China" Program routine by chauvin288 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine for My Girlfriend and I
Routine detail
Tue
Chest and Tri
Est. 68 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Thu
Back and Biceps
Est. 60 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sat
Legs and Shoulders
Est. 94 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
