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One Muscle workout
Bulking
Intermediate
Machine strength
Plan Details
The One Muscle workout routine by engmshb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Abs workout do it as frequency with first three main workouts for every Rep. that is mean at least 18 Rep.
Routine detail
Mon
4th day : Arms
Est. 82 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Leg Raise with Hip Thrust
6 Sets x 20 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Parallel Bar Leg Raise
6 Sets x 20 Reps
Barbell Curl
3 Sets x 6 Reps
Decline Crunch
1 Set
Chin-Up with Knee Raise
2 Sets x 8 Reps
Tue
4th day : Legs
Est. 25 min
4 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Fri
1st day : Chest
Est. 62 min
8 exercises
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Parallel Bar Hip Raise
9 Sets
Decline Crunch
9 Sets
Leg Raise with Hip Thrust
9 Sets
Dip
3 Sets x 6 Reps
Sat
2nd day : Back
Est. 43 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Sun
3rd day : Shoulder
Est. 30 min
5 exercises
Barbell Shrug
3 Sets x 6 Reps
Barbell Rear Delt Row to Neck
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
