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strength
Bulking
Advanced
Machine strength
Plan Details
The strength routine by nironiro is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest triceps
Est. 38 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
2 Sets x 6 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Day 2
back biceps
Est. 40 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
T Bar Row
3 Sets x 6 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Reverse Crossover
2 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Preacher Curl
2 Sets x 12 Reps
Day 3
leg shoulder trap
Est. 56 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
