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Kerni's Ultimate Workout
Bulking
Advanced
Machine strength
Plan Details
The Kerni's Ultimate Workout routine by AndrewKerni is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday- Chest + Abs Tuesday- Back + Shoulders + HITT Wednesday- Biceps + Triceps + Abs Thursday- Legs + HITT Friday- Chest + Back + Abs Saturday- Biceps + Triceps + HITT Sunday- Legs + Shoulders + Abs Weeks 1+2 5x5 & 12,10,8,6,4 Weeks 3+4 10,3x3,10,8 Weeks 5+6 10x5 & 10x5
Routine detail
Mon
Chest + Abs
Est. 129 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Parallel Bar Leg Raise
5 Sets x 20 Reps
Parallel Bar Hip Raise
5 Sets x 20 Reps
Parallel Bar Hip Flexion
5 Sets x 20 Reps
Tue
Back + Shoulders + HITT
Est. 124 min
11 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Row
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Boxing
1 Set
Wed
Biceps + Triceps + Abs
Est. 153 min
13 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Cable Kneeling Crunch
5 Sets x 20 Reps
Cable Reverse Wood Chop
5 Sets x 20 Reps
Thu
Legs + HITT
Est. 108 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 10 Reps
Step Machine
1 Set
Fri
Chest + Back + Abs
Est. 150 min
13 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Bench Weighted Decline Crunch
5 Sets x 20 Reps
Decline Bench Weighted Twist
5 Sets x 20 Reps
Decline Reverse Crunch
5 Sets x 20 Reps
Sat
Biceps + Triceps + HITT
Est. 103 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Treadmill Running
1 Set
Sun
Legs + Shoulders + Abs
Est. 125 min
11 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Weight Plate Front Raise
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 20 Reps
Hanging Knee Raise
5 Sets x 20 Reps
Hanging Knee Raise Rotation
5 Sets x 20 Reps
