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Evangelista Workout
Bulking
Advanced
Machine strength
Plan Details
The Evangelista Workout routine by boXycOOt is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders
Est. 37 min
6 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Tue
Legs
Est. 44 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Wed
Auxiliary Chest / Heavy Minor Muscles
Est. 34 min
5 exercises
Dip
3 Sets x 8 Reps
Barbell Close-Grip Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Thu
Back / Biceps
Est. 42 min
5 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Pull Up
4 Sets x 10 Reps
Fri
Heavy Chest
Est. 52 min
5 exercises
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Barbell Bench Press
9 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Any
Abs
Est. 25 min
4 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Machine Torso Rotation
2 Sets x 8 Reps
