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Double days chest & back, single legs
Bulking
Advanced
Machine strength
Plan Details
The Double days chest & back, single legs routine by nachitox is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Chest & triceps -> Mon & Thu Back & biceps -> Tue & Fri Shoulders -> Mon & The Legs -> Wed Calves -> Mon. Tue, Thu & Fri Abs -> Mon & Wed & Fri
Routine detail
Mon
Chest, Triceps, Shoulders, Calves & Abs
Est. 66 min
11 exercises
Barbell Incline Bench Press
5 Sets x 10,10,5,5,5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 5 Reps
Cable High Pulley Tricep Extension
3 Sets x 5 Reps
Dumbbell Seated Tricep Press
3 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 10,10,5,5,5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Rear Lateral Raise
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 10,7,7,7 Reps
Tue
Back, Biceps, Forearms & Calves
Est. 58 min
10 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 10,7,7,7,7 Reps
Cable Seated Row
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
EZ Bar Close Grip Curl
3 Sets x 5 Reps
Dumbbell Alternating Incline Curl
3 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 12,7,7,7 Reps
Wed
Legs, Neck & Abs
Est. 50 min
8 exercises
Barbell Squat
5 Sets x 10,10,5,5,5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Clean
3 Sets x 5 Reps
Cable Hip Abduction
3 Sets x 5 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Thu
Chest, Triceps, Shoulder & Calves
Est. 66 min
11 exercises
Barbell Incline Bench Press
5 Sets x 10,10,5,5,5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 5 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10,5,5,5 Reps
Cable Lateral Raise
3 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 5 Reps
Machine Calf Raise
4 Sets x 12,7,7,7 Reps
Fri
Back, Biceps, Forearms, Calves & Abs
Est. 60 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10,10,5,5,5 Reps
T Bar Row
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 5 Reps
Dumbbell Incline Hammer Curl
3 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 5 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 12,7,7,7 Reps
