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Old Guys Rule
Bulking
Advanced
Machine strength
Plan Details
The Old Guys Rule routine by jkeenan250 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Old guys with young kids. We need to keep up with them and the younger parents......
Routine detail
Any
Chest and Triceps
Est. 187 min
18 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Step Machine
1 Set
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 25 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Any
Shoulders and Legs
Est. 182 min
18 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Step Machine
3 Sets
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Any
Abs
Est. 36 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Any
Back, Biceps, and Forearm
Est. 164 min
15 exercises
Step Machine
3 Sets
Cable Seated Row
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
