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Mike's 6 days of destruction
Bulking
Advanced
Machine strength
Plan Details
The Mike's 6 days of destruction routine by facepunch38 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
routine is built to do in a pyramid matter. start out with a weight you can do 12 reps with do that for two sets. next do third set with a weight you can do 8 to 10 reps with then on last set increase weight to a level where you can only do 6 reps.
Routine detail
Day 1
Shoulder Destroyer
Est. 121 min
14 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Day 2
Bicep Builder
Est. 108 min
13 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 3
Chest Ripper
Est. 115 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 20 Reps
Day 4
Get Some Tricep
Est. 110 min
13 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Day 5
Back Killer
Est. 118 min
14 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Incline Bench Pull
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Day 6
Limp Home
Est. 113 min
13 exercises
Indoor Cycling
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
