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2017
Bulking
Intermediate
Machine strength
Plan Details
The 2017 routine by familyfirstnnn1 is a 21 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 weeks reach
Routine detail
Day 1
Shore up Shoulders
Est. 65 min
9 exercises
Treadmill Running
1 Set
Barbell Push Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 6 Reps
Kettlebell One-Arm Floor Press
4 Sets x 7 Reps
Medium Grip Barbell Row
4 Sets x 7 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 14 Reps
Lean Away Lat Pulldown
3 Sets x 11 Reps
Day 2
Iron Chest
Est. 102 min
14 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 15,10,8 Reps
Kettlebell One-Arm Row
3 Sets x 15,10,8 Reps
Pull-Up
2 Sets x 7 Reps
Dip
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15,10,8 Reps
dumbbell pushup and row
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
4 Sets x 10 Reps
bb push
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 20 Reps
Push-Up
20 Sets x 15 Reps
Day 3
Big Arms
Est. 139 min
26 exercises
Elliptical Training
1 Set
Stability Ball Leg Lift
3 Sets x 12 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Stability Ball Reverse Crunch
2 Sets x 15 Reps
Stability Ball Pull-In
4 Sets x 12 Reps
Stability Ball Trunk Rotation
4 Sets x 8 Reps
Stability Ball Wood Chop
2 Sets x 25 Reps
ball knee hold to twist
3 Sets x 6 Reps
hanging twist knees
3 Sets x 15 Reps
L-Sit
2 Sets x 15 Reps
hand in and out
3 Sets x 8 Reps
hanging bick to oblique
2 Sets x 10 Reps
wide-grip deadlift
3 Sets x 9 Reps
Dumbbell Overhead Reverse Lunge
2 Sets x 14 Reps
YTWLI Dumbbell Raises on Ball
2 Sets x 14 Reps
Ball Hip Extension and Leg Curl
3 Sets x 10 Reps
Alternating. Dumbell Bench Press
3 Sets x 10 Reps
Medicine Ball Triceps Powe Pushups
3 Sets x 12 Reps
Ball Straight Leg Lying Tri Extension
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 14 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Machine Dip
2 Sets x 20 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 20 Reps
Day 4
Abs
Est. 0 min
0 exercises
This day is empty
Day 5
Core .Back
Est. 0 min
0 exercises
This day is empty
Day 6
Double. A ---Abs ,Ass
Est. 0 min
0 exercises
This day is empty
Day 7
Legs .Back
Est. 82 min
15 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 7 Reps
Barbell Pin-Off Good Morning
2 Sets x 14 Reps
bb push
4 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 7 Reps
Reverse Hyper (Flat Bench)
2 Sets x 14 Reps
Cable Pull Through
3 Sets x 7 Reps
Machine Hip Adduction
2 Sets x 14 Reps
Machine Calf Raise
2 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 7 Reps
overhead ball squat and fly
3 Sets x 6 Reps
Cable Leg Kickback
2 Sets x 25 Reps
side plated
3 Sets x 6 Reps
Cable Reverse Wood Chop
2 Sets x 14 Reps
Day 8
explosive to power
Est. 0 min
0 exercises
This day is empty
Day 9
Off
Est. 0 min
0 exercises
This day is empty
Day 10
chest-shoulder-triceps
Est. 72 min
12 exercises
Indoor Cycling
1 Set
Dumbbell Incline Bench Press
4 Sets x 7 Reps
dumbbell fly to bench
4 Sets x 6 Reps
Push-Up (Wide Hand)
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 14 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 6 Reps
Dip
2 Sets x 6 Reps
reserve BB Shrug
2 Sets x 20 Reps
barbell floor wiper
5 Sets x 6 Reps
Day 11
Back,Butt,Biceps
Est. 84 min
16 exercises
Treadmill Running
1 Set
power clean
3 Sets x 8 Reps
YTWLI Dumbbell Raises on Ball
3 Sets x 7 Reps
knees row
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Back Hyperextension
2 Sets x 14 Reps
Cable Rear Pulldown (Wide Grip)
2 Sets x 20 Reps
Smith Machine Split Squat
3 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
glutes machine
2 Sets x 15 Reps
Barbell Curl
2 Sets x 12 Reps
biceps 5x5
4 Sets x 8 Reps
Cable Dual Overhead Curl
2 Sets x 14 Reps
Cable Pulldown Bicep Curl
3 Sets x 6 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 14 Reps
Day 12
Core
Est. 122 min
28 exercises
barbell core squat
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
reserve BB Shrug
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
bb push
3 Sets x 6 Reps
stir the pot
3 Sets
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Side Jacknife
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Barbell Side Bend
3 Sets x 10 Reps
One leg Side Plank
3 Sets x 6 Reps
Half-kneeling cable chop
3 Sets x 11 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
superman twist
2 Sets x 12 Reps
torso rotation
2 Sets x 10 Reps
hanging bick to oblique
3 Sets x 6 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Plank
2 Sets
Stability Ball Crunch
2 Sets x 15 Reps
Ball Hip Extension and Leg Curl
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
bird dog
2 Sets x 12 Reps
glutes machine
3 Sets x 10 Reps
gluts bride
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 6 Reps
Cable Reverse Wood Chop
3 Sets x 6 Reps
Day 13
leg p1 ,arms
Est. 134 min
23 exercises
Barbell Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
biceps 5x5
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 6 Reps
Preacher Curl Machine
2 Sets x 25 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
reverse grip bent ovwr row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 9 Reps
Dip
4 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 18 Reps
Barbell Overhead Tricep Extension
3 Sets x 6 Reps
Dumbbell Tate Press
2 Sets x 10 Reps
reverse grip triceps pushdown
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
Day 14
chest ,back
Est. 118 min
16 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
bb push
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell One-Arm Floor Press
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Step Machine
1 Set
Day 15
LEGS,SHOULDERS
Est. 93 min
14 exercises
Barbell Clean and Jerk
4 Sets x 8 Reps
Back Squat
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
barbell core squat
3 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
reserve BB Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
YTWLI Dumbbell Raises on Ball
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift (Bench)
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Day 17
Abs Arms
Est. 127 min
20 exercises
Treadmill Running
1 Set
Barbell Ab Rollout
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Pallof Press with Rotation
4 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Barbell Overhead Tricep Extension
4 Sets x 15 Reps
stir the pot
4 Sets
Dip
2 Sets x 15 Reps
biceps 5x5
2 Sets x 8 Reps
hand in and out
2 Sets x 15 Reps
fire hydrant
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
ball russian twist
3 Sets x 25 Reps
barbell floor wiper
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
barbell core squat
3 Sets x 6 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
ball russian twist
4 Sets x 15 Reps
ball oblique rises
4 Sets x 15 Reps
Day 18
Shoulder Biceps Core
Est. 89 min
14 exercises
Elliptical Training
1 Set
Barbell Push Press
3 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Front Raise
2 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 6 Reps
biceps 5x5
3 Sets x 15 Reps
Cable Reverse Curl
4 Sets x 12 Reps
palloff press
3 Sets x 14 Reps
Stability Ball Cross-Leg Crunch
4 Sets x 20 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Parallel Bar Hip Flexion
2 Sets x 10 Reps
Day 19
Chest Back
Est. 91 min
14 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
bb push
3 Sets x 6 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
2 Sets x 20 Reps
Cable Reverse Crossover
4 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
renegade row
3 Sets x 6 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Cross-Over
6 Sets x 15 Reps
Day 20
Shoulder Core
Est. 106 min
21 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
power clean
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 20 Reps
Plank
3 Sets
Stability Ball Bridge
3 Sets x 12 Reps
Stability Ball Plank with Hip Abduction
3 Sets x 8 Reps
hanging twist knees
3 Sets x 12 Reps
ball russian twist
4 Sets x 12 Reps
Dragon Flag
2 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Oblique Crunch
4 Sets x 8 Reps
Cobra
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
cross climber with feet
3 Sets x 12 Reps
barbell floor wiper
2 Sets x 10 Reps
bb push
4 Sets x 6 Reps
Day 21
Legs,Arms
Est. 124 min
22 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 9 Reps
Smith Machine Front Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
biceps 5x5
3 Sets x 15 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 12 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 20 Reps
Day 86
CORE BASICS
Est. 99 min
22 exercises
barbell core squat
4 Sets x 7 Reps
stir the pot
3 Sets
torso rotation
3 Sets x 15 Reps
Stability Ball Wood Chop
2 Sets x 15 Reps
Ball Hip Extension and Leg Curl
5 Sets x 6 Reps
hand in and out
4 Sets x 10 Reps
leg lowering
2 Sets x 12 Reps
reserve BB Shrug
2 Sets x 14 Reps
overhead ball squat and fly
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
hanging v twist
3 Sets x 6 Reps
Stability Ball Crunch
5 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
hanging bick to oblique
3 Sets x 6 Reps
L-Sit
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
bb push
3 Sets x 7 Reps
Dumbbell Bent-Over Row
3 Sets x 7 Reps
Dual Cable Triceps Extension
3 Sets x 7 Reps
Barbell Military Press
2 Sets x 8 Reps
glutes machine
2 Sets x 20 Reps
Hand Rower
1 Set
