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Body Builiding Workout
Bulking
Intermediate
Machine strength
Plan Details
The Body Builiding Workout routine by Corey21tx is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine does a body part a day, with the exception of Arm day. Abs are thrown in twice a week. Cardio is done in the morning.
Routine detail
Mon
Chest and Abs
Est. 61 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 50 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Cobra
3 Sets
Tue
Cardio and Back
Est. 77 min
7 exercises
Recumbent Bike
1 Set
Wide grip pull up (superset)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
close grip pull down (superset)
4 Sets x 10 Reps
Close Grip Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Wed
Arms and Abs
Est. 85 min
10 exercises
Machine Seated Tricep Dip
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Bodyweight Skull Crushers
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Sit-Up
4 Sets x 50 Reps
Ab Crunch Machine (Obliques)
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 15 Reps
Plank
3 Sets
Thu
Legs (Quadriceps)
Est. 34 min
4 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Fri
Cardio and Shoulders
Est. 80 min
7 exercises
Treadmill Running
1 Set
Dumbbell Lateral Raise
4 Sets x 12 Reps
Smith Machine Seated Military Press
4 Sets x 15 Reps
Barbell Front Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Sat
Legs (Hamstrings and calves)
Est. 53 min
6 exercises
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 30 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
