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over train mix
Bulking
Advanced
Machine strength
Plan Details
The over train mix routine by tmcghee1 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Biceps
Est. 184 min
24 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
4 Sets x 7 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
iso lateral wide chest
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
iso lateral decline press
3 Sets x 10 Reps
Tue
Back & Triceps
Est. 127 min
23 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Wide Grip Pull-up
4 Sets x 7 Reps
Barbell Pullover
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 7 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 7 Reps
Push-Up (Close Hand)
3 Sets x 7 Reps
Straight arm pull down rope
3 Sets x 7 Reps
iso lateral low row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Wed
Shoulders, Traps, & Forearms
Est. 97 min
18 exercises
Arm Circles
3 Sets x 7 Reps
Barbell Front Raise
3 Sets x 7 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Barbell Shrug
3 Sets x 7 Reps
Barbell Behind the Back Shrug
3 Sets x 7 Reps
Barbell Upright Row
3 Sets x 7 Reps
Dumbbell Seated Arnold Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 7 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 7 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 7 Reps
Cable Upright Row
4 Sets x 7 Reps
Cable Wrist Curl
4 Sets x 7 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Thu
legs!
Est. 133 min
22 exercises
Machine Seated Calf Raise
4 Sets x 7 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 7 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 7 Reps
Machine Single-Leg Press
4 Sets x 7 Reps
Single-Leg Hack Squat
4 Sets x 7 Reps
Dumbbell Step-Up
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Sat
Back & Triceps
Est. 103 min
19 exercises
Wide Grip Pull-up
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 7 Reps
EZ Bar French Press
3 Sets x 7 Reps
Push-Up (Close Hand)
3 Sets x 7 Reps
Straight arm pull down rope
3 Sets x 7 Reps
Sun
legs!
Est. 115 min
19 exercises
Machine Seated Calf Raise
4 Sets x 7 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Bodyweight Step-Up
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 7 Reps
Cable Standing Leg Curl
4 Sets x 7 Reps
Machine Single-Leg Press
4 Sets x 7 Reps
Single-Leg Hack Squat
4 Sets x 7 Reps
Dumbbell Step-Up
4 Sets x 7 Reps
Machine Calf Raise
4 Sets x 7 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 7 Reps
Smith Machine Reverse Calf Raise
4 Sets x 7 Reps
