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SUMMER BODY PLAN
Bulking
Intermediate
Machine strength
Plan Details
The SUMMER BODY PLAN routine by jsimon106 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
You need to be committed. It's going to hurt ! Proven weight loss through building.
Routine detail
Mon
MONDAY - CHEST & ABS
Est. 117 min
15 exercises
Elliptical Training
1 Set
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Bench Knee Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
TUESDAY - LEGS
Est. 70 min
7 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Wed
WEDNESDAY - CARDIO & ABS
Est. 111 min
15 exercises
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Swimming
1 Set
Thu
THURSDAY - SHOULDER/BACK
Est. 86 min
10 exercises
Elliptical Training
1 Set
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Fri
FRIDAY - BICEPS & TRICEPS
Est. 103 min
12 exercises
Elliptical Training
1 Set
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
