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Reverse Pyramid - No Machines
Bulking
Intermediate
Barbell
Plan Details
The Reverse Pyramid - No Machines routine by bayouboy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Everything I seem to see on here always has machine workouts. Not everyone has access to that equipment. So here's a decent reverse pyramid routine using minimal machines.
Routine detail
Day 1
Chest and Back
Est. 46 min
8 exercises
Barbell Bench Press
4 Sets x 6,8,10,12 Reps
Dumbbell Incline Bench Press
3 Sets x 6,8,10 Reps
Barbell Deadlift
4 Sets x 6,8,10,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,8,10 Reps
Barbell Bent-Over Row
3 Sets x 6,8,10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 6,8,10 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 2
Cardio and Abs
Est. 68 min
10 exercises
Treadmill Running
1 Set
Walking
1 Set
Cable Kneeling Crunch (Rope)
1 Set x 25 Reps
Dumbbell Side Bend
1 Set x 25 Reps
Crunch
1 Set x 25 Reps
Barbell Ab Rollout
1 Set x 25 Reps
Cross Body Crunch
1 Set x 25 Reps
Air Bike
1 Set x 25 Reps
Alternating Heel Touch
1 Set x 25 Reps
Weight Plate Rotation
1 Set x 25 Reps
Day 3
Stretch/Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs and Shoulders
Est. 64 min
10 exercises
Barbell Squat
4 Sets x 6,8,10,12 Reps
Barbell Shoulder Press
4 Sets x 6,8,10,12 Reps
Dumbbell Seated Arnold Press
3 Sets x 6,8,10 Reps
Barbell Upright Row
3 Sets x 6,8,10 Reps
Barbell Shrug
4 Sets x 6,8,10,12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8,10,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Day 5
Arms
Est. 43 min
8 exercises
Barbell Curl
4 Sets x 6,8,10,12 Reps
Dumbbell Inner Bicep Curl
3 Sets x 6,8,10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6,8,10,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 6,8,10,12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6,8,10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 6,8,10,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 6,8,10 Reps
Day 6
Stretch/Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Repeat!!
Est. 0 min
0 exercises
This day is empty
