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Muscle gaining ( 8 day cycle )
Bulking
Advanced
Machine strength
Plan Details
The Muscle gaining ( 8 day cycle ) routine is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is for gaining muscle mass. Need to use pure technics, no sway all around and cheating. All days are taking about 45-90 minutes (including light warmups). 8 days cycle: 3 workout days, 1 off, 3 workout days, 1 off... Choose exercices wich are better for you. For example bench press...i use machine, you can use barbell. Bench twist curl for abs is made with machine and 4 x 20 means 2 x 20 right + 2 x 20 left. DAY 6 light weights with leg press sets!! My starting day off cycle is monday (Day 1. chest,abbs). Next time day one is tuesday and so on...beacuse of 8 day cycle. SPECIALITIES: Dropsets D1: Last bench exercise before abbs D2: Last leg press exercise D3: No specialities, only basic sets D4: REST D5: Dumbb. press and Lat. raise before abbs D6: Leg curl before calves D7: Last bicesp exercise and last triceps exercise. D8: REST 60 Sec rest timer is not used...use if you want.
Routine detail
Day 1
chest, abs
Est. 85 min
9 exercises
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 50 Reps
Bench Rotational Crunch
4 Sets x 20 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Day 2
legs (front), calves
Est. 45 min
5 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 3
back
Est. 57 min
7 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
shoulders, abs
Est. 83 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 50 Reps
Bench Rotational Crunch
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Day 6
legs (rear), calves
Est. 43 min
5 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 7
biceps, triceps, forearms
Est. 84 min
10 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 20 Reps
Dumbbell Seated Wrist Curl
2 Sets x 20 Reps
Day 8
REST
Est. 0 min
0 exercises
This day is empty
