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Routing_new
Bulking
Intermediate
Machine strength
Plan Details
The Routing_new routine by ggorbunov is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Спина-Плечи
Est. 118 min
14 exercises
Pull-Up
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 1
Спина-Плечи
Est. 87 min
11 exercises
Bench Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Cable Crunch
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 1
Ðоги-Плечи
Est. 74 min
8 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 2
Ðоги-ТрицепÑ
Est. 96 min
11 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Hack Calf Raise
3 Sets x 12 Reps
Barbell JM Press
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 20 Reps
Day 2
Ðоги-ТрицепÑ
Est. 63 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Decline Crunch
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Day 3
Грудь-БицепÑ
Est. 66 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Day 3
Грудь-БицепÑ
Est. 81 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Bench Crunch
3 Sets x 20 Reps
