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Summer 2017 first month
Bulking
Intermediate
Machine strength
Plan Details
The Summer 2017 first month routine by FranciscoRanieri is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Legs pt 2
Est. 42 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Any
Legs pt 1
Est. 38 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 10 Reps
Any
Arms sholder
Est. 58 min
10 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Any
Back abs
Est. 55 min
10 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Any
Chest abs
Est. 45 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
