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Total body insanity
Bulking
Advanced
Machine strength
Plan Details
The Total body insanity routine by chubbell is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Total body workout, 6 day rotation. For best results rotate days and mix up the routines both the order their done in and the weights lifted, you cannot allow your muscles to get used to any sort of routines. This routine requires dedication and time, plan to spend a minimum of 2-2.5 hours in the gym not including the morning walk which is done to get yourself moving and warm up your muscles so it's important to do. Diet is a must for this routine to show results, minimum of 1 gram protein per pound of body weight is recommended and consume 5 grams creatine 1 hour prior to workout and another 5 grams creatine post workout. Choose 1 full day for rest with no workouts as rest is also important
Routine detail
Day 8
Day 3 (Abs/Obliques)
Est. 127 min
8 exercises
Morning Walk
1 Set
Parallel Bar Hip Raise
10 Sets x 15 Reps
Parallel Bar Hip Flexion
10 Sets x 15 Reps
Decline Crunch
10 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 15 Reps
Hanging Knee Raise
10 Sets x 15 Reps
Machine Ab Crunch
10 Sets x 15 Reps
Treadmill Running
1 Set
Day 8
Day 4 (Legs)
Est. 181 min
10 exercises
Morning Walk
1 Set
Machine Leg Press (Narrow Stance)
10 Sets x 15 Reps
Calf Press On Leg Press
10 Sets x 15 Reps
Smith Machine Squat
10 Sets x 15 Reps
Smith Machine Reverse Calf Raise
10 Sets x 15 Reps
Machine Seated Leg Curl
10 Sets x 15 Reps
Machine Leg Extension
10 Sets x 15 Reps
Machine Hip Adduction
10 Sets x 15 Reps
Machine Hip Abduction
10 Sets x 15 Reps
Treadmill Running
1 Set
Day 8
Day 6 (Chest)
Est. 200 min
11 exercises
Morning Walk
1 Set
Smith Machine Bench Press
10 Sets x 15 Reps
Smith Machine Incline Bench Press
10 Sets x 15 Reps
Smith Machine Decline Bench Press
10 Sets x 15 Reps
Dumbbell Bench Press
10 Sets x 15 Reps
Machine Assisted Dip
10 Sets x 15 Reps
Machine Fly
10 Sets x 15 Reps
Dumbbell Deep Push-Up
10 Sets x 15 Reps
Parallel Bar Hip Raise
10 Sets x 15 Reps
Decline Crunch
6 Sets x 15 Reps
Treadmill Running
1 Set
Day 8
Day 1 (Back)
Est. 185 min
11 exercises
Morning Walk
1 Set
Cable Lat Pulldown (Wide Grip)
10 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
10 Sets x 15 Reps
Cable Seated Row
10 Sets x 15 Reps
Back Hyperextension
10 Sets x 15 Reps
Machine Assisted Chin-Up
10 Sets x 15 Reps
Smith Machine Bent-Over Row
10 Sets x 15 Reps
Machine Back Extension
10 Sets x 15 Reps
Decline Crunch
6 Sets x 15 Reps
Parallel Bar Hip Raise
6 Sets x 15 Reps
Treadmill Running
1 Set
Day 8
Day 2 (Arms)
Est. 149 min
9 exercises
Morning Walk
1 Set
Preacher Curl Machine
10 Sets x 15 Reps
Machine Tricep Extension
10 Sets x 15 Reps
Cable Shoulder Extension
10 Sets x 15 Reps
Cable Wrist Curl
10 Sets x 15 Reps
Cable Reverse Curl
10 Sets x 15 Reps
Dumbbell Concentration Curl
10 Sets x 15 Reps
Parallel Bar Hip Flexion
6 Sets x 15 Reps
Treadmill Running
1 Set
Day 8
Day 5 (Shoulders)
Est. 222 min
10 exercises
Morning Walk
1 Set
Dumbbell Seated Side Lateral Raise
10 Sets x 15 Reps
Dumbbell Seated Arnold Press
10 Sets x 15 Reps
Dumbbell One-Arm Front Raise
10 Sets x 15 Reps
Dumbbell Shoulder Press
10 Sets x 15 Reps
Smith Machine Shrug
10 Sets x 15 Reps
Smith Machine Upright Row
10 Sets x 15 Reps
Smith Machine Shoulder Press
10 Sets x 15 Reps
Machine Reverse Fly
10 Sets x 15 Reps
Treadmill Running
1 Set
