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Surprise your body
Bulking
Intermediate
Machine strength
Plan Details
The Surprise your body routine by wnyirenda is a 15 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is meant to suprise the body eacxh new week. Muscle combinations are altered throught out the program. for example, first week you will do chess and bicep together. The following week, chest will be done 2gether with shoulders.
Routine detail
Day 1
Chest and Biceps
Est. 105 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 8 Reps
Leverage Chest Press
5 Sets x 8 Reps
Elevated Push-Up
5 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
5 Sets x 8 Reps
Day 2
shoulders and Legs
Est. 75 min
6 exercises
Barbell Rear Military Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Day 3
Triceps and Back
Est. 91 min
8 exercises
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
EZ Bar French Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Rack Pull
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 4
Chest and legs
Est. 75 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Calf Raise
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Day 5
Back and shoulder
Est. 71 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable V-Bar Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Day 6
Triceps and Biceps
Est. 73 min
6 exercises
EZ Bar Curl
5 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Three Bench Dip
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Day 7
Chest and shoulders
Est. 76 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
5 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 8 Reps
Dumbbell Seated Alternating Front Raise
5 Sets x 8 Reps
Day 8
Triceps and back
Est. 74 min
6 exercises
Dip
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Smith Machine Bent-Over Row
5 Sets x 8 Reps
Smith Machine Good Morning
5 Sets x 8 Reps
Day 9
Legs and Biceps
Est. 75 min
6 exercises
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
Day 10
Back and Biceps
Est. 75 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
EZ Bar Seated Curl (Close Grip)
5 Sets x 8 Reps
Day 11
Chest and Triceps
Est. 75 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
5 Sets x 8 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Day 12
Legs and Shoulders
Est. 75 min
6 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Weight Plate Front Raise
5 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Day 13
Biceps and shoulders
Est. 67 min
6 exercises
EZ Bar Curl
5 Sets x 8 Reps
Weight Plate Reverse Curl
5 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Weight Plate Front Raise
5 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Day 14
Chest and Back
Est. 59 min
6 exercises
Leverage Chest Press
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Standing Row
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Day 15
legs and Triceps
Est. 74 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Calf Raise
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Weighted Bench Dip
5 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
5 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 8 Reps
