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Institute of Swoleology
Bulking
Advanced
Machine strength
Plan Details
The Institute of Swoleology routine by SteveJ36 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
instruct you in the ways of mad gainz
Routine detail
Day 1
Chest/Tri 1
Est. 56 min
10 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Day 2
Chest/Tri 2
Est. 47 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Day 3
Bi/Shoulder/Back 1
Est. 17 min
3 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Day 4
Bi/Shoulder/Back 2
Est. 52 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 5
Legs 1
Est. 0 min
0 exercises
This day is empty
Day 6
Legs 2
Est. 12 min
2 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
