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Redwood Destruction (Rape of the Muscles)
Bulking
Advanced
Machine strength
Plan Details
The Redwood Destruction (Rape of the Muscles) routine by JREDWOOD16007 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday: Chest, Cardio, and Abs Tuesday: Arms, Cardio, and Abs Wednesday: Legs, Cardio, and Abs Thursday: Shoulders, Cardio, and Abs Friday: Back, Cardio, and Abs Saturday: Off Sunday: Off Core Lifts: Bench, Squat, Deadlift Weeks 1-2, 70%: 5 sets of 4 reps Weeks 2-4, 80%: 5 sets of 3 reps Weeks 5-6, 90%: 5 sets of 2 reps The reps for the secondary (Accessory) work do not change
Routine detail
Day 1
Chest, Cardio, Abs
Est. 69 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Arms, Cardio, Abs
Est. 114 min
12 exercises
Barbell Curl
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 3
Legs, cardio, Abs
Est. 101 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
Shoulders, Cardio, Abs
Est. 81 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
Back
Est. 81 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Elliptical Training
1 Set
