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Full body strenght workout
Bulking
Advanced
Machine strength
Plan Details
The Full body strenght workout routine by Sebastian.Knorr is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 43 min
8 exercises
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10,8,8 Reps
Cable Lower Chest Raise
3 Sets x 12,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Tue
Legs
Est. 57 min
9 exercises
Barbell Squat
5 Sets x 10,10,8,8,6 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 15,12,12,10,10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12,10,10,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,12,10,10 Reps
Bodyweight Walking Lunge
2 Sets x 30 Reps
Thu
Back
Est. 49 min
10 exercises
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,8 Reps
Fri
Sholders
Est. 34 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,8,6,6 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12,12,10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 12,12,10,10 Reps
Machine Calf Raise
3 Sets x 10,10,8 Reps
Sat
Arms
Est. 52 min
10 exercises
EZ Bar Curl
4 Sets x 10,10,10,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 15,12,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,10,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,12,10,8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12,12,10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 20 Reps
Any
Abs
Est. 67 min
8 exercises
Crunch
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Decline Bench Leg Raise
3 Sets x 25 Reps
Reverse Crunch
3 Sets x 25 Reps
Plank
3 Sets
Any
Abs heavy
Est. 52 min
7 exercises
Cable Kneeling Crunch
4 Sets x 12,12,10,10 Reps
Decline Bench Cable Crunch
4 Sets x 12,12,10,10 Reps
dumbbell toe touch crunch
4 Sets x 12,12,10,10 Reps
Weighted Hanging Knee Raise
4 Sets x 12,12,10,10 Reps
Cable Wood Chop
4 Sets x 12,12,10,10 Reps
Cable Side Bend
4 Sets x 12,12,10,10 Reps
Weight Plate Russian Twist
4 Sets x 12,12,10,10 Reps
Any
Abs oblique
Est. 96 min
10 exercises
Cable Crunch Kneeling Rotation
3 Sets x 25 Reps
Cable Rotation (Stability Ball)
3 Sets x 25 Reps
Abdominal Hip Roll
3 Sets x 25 Reps
Bench Leg Raise (Supine)
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 25 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 25 Reps
Bench Oblique Crunch
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Parallel Bar Hip Flexion
3 Sets x 25 Reps
Back Hyperextension
3 Sets x 12 Reps
