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Mr Olympia.
Bulking
Advanced
Machine strength
Plan Details
The Mr Olympia. routine by Thomas Damborg is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Quads/Hams/Calves
Est. 59 min
7 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 17 Reps
Machine Leg Extension
3 Sets x 17 Reps
Cable Standing Leg Curl
3 Sets x 17 Reps
Machine Leg Curl (Prone)
3 Sets x 17 Reps
Machine Seated Calf Raise
3 Sets x 17 Reps
Machine Calf Raise
3 Sets x 17 Reps
Tue
back/triceps
Est. 77 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 17 Reps
T Bar Row
3 Sets x 17 Reps
Dumbbell One-Arm Row
3 Sets x 17 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 17 Reps
Dip
3 Sets x 17 Reps
Dumbbell Tricep Extension
3 Sets x 17 Reps
Barbell Tricep Press (Supine)
3 Sets x 17 Reps
Weighted Bench Dip
3 Sets x 17 Reps
Wed
Shoulders
Est. 43 min
5 exercises
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 17 Reps
Dumbbell One-Arm Front Raise
3 Sets x 17 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 17 Reps
Barbell Rear Delt Row to Neck
3 Sets x 17 Reps
Thu
Chest/Biceps
Est. 55 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 17 Reps
Barbell Decline Bench Press
3 Sets x 17 Reps
Barbell Curl
3 Sets x 17 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 17 Reps
Cable Rope Hammer Curl
3 Sets x 17 Reps
Fri
Quads/Hams/Calves
Est. 56 min
7 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Standing Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Sat
Chest/Triceps/Calves
Est. 87 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
