Loading...
M34
Bulking
Advanced
Machine strength
Plan Details
The M34 routine by OldManRemy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Day 2 Abs & Back
Est. 52 min
10 exercises
Hanging Leg Raise
5 Sets x 12,12,10,10,6 Reps
Toe Touches
4 Sets x 12,12,10,10 Reps
Decline Crunch
3 Sets x 12,12,10 Reps
Weighted Crunch
3 Sets x 12,12,10 Reps
Parallel Bar Hip Raise
3 Sets x 12,12,10 Reps
Barbell Deadlift
5 Sets x 12,12,10,10,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,10,10 Reps
Barbell Bent-Over Row
3 Sets x 12,12,10 Reps
Dumbbell Bent-Over Row
3 Sets x 12,12,10 Reps
Cable Seated Row
3 Sets x 12,12,10 Reps
Any
Day 3 Shoulders
Est. 63 min
12 exercises
Dumbbell Lateral Raise
5 Sets x 12,12,10,10,6 Reps
Barbell Shoulder Press
4 Sets x 12,12,10,10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,12,10 Reps
Barbell Military Press
3 Sets x 12,12,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,12,10 Reps
Barbell Shrug
5 Sets x 12,12,10,10,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,12,10,10 Reps
Barbell Snatch Shrug
3 Sets x 12,12,10 Reps
Smith Machine Shrug
3 Sets x 12,12,10 Reps
Cable Front Raise
3 Sets x 12,12,10 Reps
Machine Reverse Fly
3 Sets x 12,12,10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12,12,10 Reps
Any
Day 4 Arms
Est. 54 min
10 exercises
EZ Bar Curl
5 Sets x 12,12,10,10,6 Reps
Barbell Curl
4 Sets x 12,12,10,10 Reps
Preacher Curl Machine
3 Sets x 12,12,10 Reps
Barbell Drag Curl
3 Sets x 12,12,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,12,10 Reps
Machine Dip
5 Sets x 12,12,10,10,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,12,10,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12,12,10 Reps
Cable Shoulder Extension
3 Sets x 12,12,10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12,12,10 Reps
Any
Legs
Est. 56 min
10 exercises
Machine Leg Curl (Prone)
5 Sets x 12,12,10,10,6 Reps
Machine Seated Leg Curl
3 Sets x 12,12,10 Reps
Floor Hamstring Raise
3 Sets x 12,12,10 Reps
Barbell Romanian Deadlift
3 Sets x 12,12,10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12,12,10 Reps
Hack Squat (Reverse Position)
5 Sets x 12,12,10,10,6 Reps
Machine Leg Press
4 Sets x 12,12,10,10 Reps
Dumbbell Lunge
3 Sets x 12,12,10 Reps
Machine Leg Extension
3 Sets x 12,12,10 Reps
Barbell Squat
3 Sets x 12,12,10 Reps
Any
Abs Twice a week
Est. 101 min
5 exercises
Cable Kneeling Crunch (Rope)
1 Set x 1000 Reps
Dumbbell Side Bend
2 Sets x 30 Reps
Side Jacknife
2 Sets x 30 Reps
Oblique Crunch
2 Sets x 30 Reps
Plank
1 Set
Any
Day 1 Calves & Chest
Est. 49 min
9 exercises
Machine Seated Calf Raise
5 Sets x 12,12,10,10,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,12,10,10 Reps
Machine Calf Raise
3 Sets x 12,12,10 Reps
Calf Press On Leg Press
3 Sets x 12,12,10 Reps
Dumbbell Fly
5 Sets x 12,12,10,10,6 Reps
Barbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 12,12,10 Reps
Dumbbell Bench Press
3 Sets x 12,12,10 Reps
Barbell Bench Press
3 Sets x 12,12,10 Reps
