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10.06.2015
Bulking
Advanced
Machine strength
Plan Details
The 10.06.2015 routine by RedPump24/7 is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Vorermüdung A+B pläne
Routine detail
Day 1
Chest + Rear Delt A-Plan
Est. 41 min
7 exercises
Dumbbell Incline Fly
5 Sets x 12,12,10,10,8 Reps
Machine Fly
5 Sets x 15,15,12,12,10 Reps
Dumbbell Bench Press
4 Sets x 8,8,6,6 Reps
Cable Incline Fly
5 Sets x 12,12,10,10,8 Reps
Barbell Incline Bench Press
5 Sets x 10,10,8,8,6 Reps
Cable Reverse Fly
5 Sets x 12,12,10,10,8 Reps
Barbell Bent Over Shoulder Row
5 Sets x 10,10,8,8,6 Reps
Day 2
Back A-Plan
Est. 39 min
6 exercises
Barbell Good Morning
5 Sets x 10,10,8,8,6 Reps
Wide Grip Pull Over
5 Sets x 12,12,10,10,8 Reps
Cable Reverse Crossover
5 Sets x 15,15,12,12,10 Reps
T Bar Row
4 Sets x 8,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,10,10,8 Reps
Rope Cable Row
5 Sets x 10,10,8,8,6 Reps
Day 3
Frontside Legs A-Plan
Est. 32 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Day 4
Shoulders + Traps A-Plan
Est. 43 min
7 exercises
Hammer Grip Cable Deltroid Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Hang Clean for Traps
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 5
Triceps A-Plan
Est. 32 min
5 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable + EZ-Bar Lying Triceps Extensions
3 Sets x 8 Reps
Day 6
Biceps + Forearms A-Plan
Est. 0 min
0 exercises
This day is empty
Day 7
Backside Legs A-Plan
Est. 0 min
0 exercises
This day is empty
Day 8
Chest + Rear Delt B-Plan
Est. 0 min
0 exercises
This day is empty
Day 9
Back B-Plan
Est. 0 min
0 exercises
This day is empty
Day 10
Frontside Legs B-Plan
Est. 0 min
0 exercises
This day is empty
Day 11
Shoulders + Traps B-Plan
Est. 0 min
0 exercises
This day is empty
Day 12
Triceps B-Plan
Est. 0 min
0 exercises
This day is empty
Day 13
Biceps + Forearms B-Plan
Est. 0 min
0 exercises
This day is empty
Day 14
Backside Legs + Calves B-Plan
Est. 0 min
0 exercises
This day is empty
