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The king's workout
Bulking
Advanced
Machine strength
Plan Details
The The king's workout routine by prajjwal is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Leg Power
Est. 33 min
8 exercises
Barbell 1/2 Squat
3 Sets x 3,5,5 Reps
Machine Leg Press
2 Sets x 6,10 Reps
Barbell Front Squat
2 Sets x 6,10 Reps
Machine Leg Extension
2 Sets x 6,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5,8,8 Reps
Machine Leg Curl (Prone)
2 Sets x 6,10 Reps
Machine Calf Raise
3 Sets x 6,10,10 Reps
Machine Seated Calf Raise
2 Sets x 6,10 Reps
Tue
REST/MAKE-UP
Est. 0 min
0 exercises
This day is empty
Wed
Hyper-Back Day
Est. 40 min
9 exercises
Barbell Bent-Over Row
7 Sets x 3,5,5,5,5,5,5 Reps
Weighted Pull-Up
3 Sets x 8,12,12 Reps
Cable Rope Seated Row
3 Sets x 8,12,12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,15,15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15,20 Reps
Dumbbell One-Arm Row
3 Sets x 8,12,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,12,12 Reps
Barbell Upright Row
2 Sets x 12,15 Reps
Dumbbell Lateral Raise
2 Sets x 12,20 Reps
Thu
Hyper-Leg Day
Est. 47 min
10 exercises
Barbell Deep Squat
6 Sets x 3,5,5,5,5,5 Reps
Barbell Front Squat
3 Sets x 8,12,12 Reps
Hack Squat
3 Sets x 8,12,12 Reps
Machine Leg Press
2 Sets x 12,15 Reps
Machine Leg Extension
3 Sets x 15,20,20 Reps
Barbell Romanian Deadlift
3 Sets x 8,12,12 Reps
Machine Leg Curl (Prone)
2 Sets x 12,15 Reps
Machine Seated Leg Curl
2 Sets x 15,20 Reps
Calf Press On Leg Press
4 Sets x 10,15,15,15 Reps
Machine Seated Calf Raise
3 Sets x 15,20,20 Reps
Fri
Hyper-Upper Day
Est. 43 min
10 exercises
Dumbbell One-Arm Hammer Press
3 Sets x 12,15,15 Reps
Dumbbell Concentration Curl
2 Sets x 12,15 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Barbell Preacher Curl
3 Sets x 8,12,12 Reps
Cable Tricep Kickback
2 Sets x 15,20 Reps
Dumbbell Spider Curl
2 Sets x 15,20 Reps
Dumbbell Bench Press
6 Sets x 3,5,5,5,5,5 Reps
Stability Ball Cable Fly
2 Sets x 15,20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12,15 Reps
Sat
REST/MAKE-UP
Est. 0 min
0 exercises
This day is empty
Sun
Upper body
Est. 41 min
9 exercises
Barbell Bent-Over Row
3 Sets x 3,5,5 Reps
Weighted Pull-Up
2 Sets x 6,10 Reps
Cable Elevated Row
2 Sets x 6,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,10,10 Reps
Dumbbell Bench Press
3 Sets x 3,5,5 Reps
Weighted Tricep Dip
3 Sets x 6,10,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,10,10 Reps
EZ Bar Curl
3 Sets x 6,10,10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6,10,10 Reps
