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colonels routine
Bulking
Beginner
Machine strength
Plan Details
The colonels routine routine by thecolonel is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
chest/triceps
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Any
back/guns
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Any
legs/shoulders
Est. 45 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press (Stability Ball)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
