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Summer 2015
Bulking
Intermediate
Machine strength
Plan Details
The Summer 2015 routine by swales1984 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Bicep
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 6 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Tue
Back/Tricep
Est. 51 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 8,6,6,4 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Bench Dip
1 Set x 50 Reps
Wed
Legs
Est. 34 min
5 exercises
Barbell Deep Squat
4 Sets x 8,6,6,4 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8,6,6,4 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Thu
Shoulders/Abs
Est. 65 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
