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thai workout - busy time
Bulking
Intermediate
Machine strength
Plan Details
The thai workout - busy time routine by thainhatoi is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
shoulder + Triceps
Est. 43 min
6 exercises
Leverage Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
Cardio + Abs
Est. 98 min
4 exercises
Treadmill Running
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Wed
back + biceps
Est. 37 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Thu
Cardio
Est. 77 min
1 exercise
Treadmill Running
3 Sets
Fri
Chest
Est. 29 min
4 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Sun
Abs
Est. 20 min
3 exercises
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
