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muscle rape
Bulking
Advanced
Machine strength
Plan Details
The muscle rape routine by garret_borne is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, back
Est. 110 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Tue
Arms
Est. 120 min
13 exercises
Barbell Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Pulldown Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Barbell Tricep Extension
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Extension
5 Sets x 10 Reps
Wed
Legs, shoulders
Est. 109 min
10 exercises
Smith Machine Upright Row
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
5 Sets x 10 Reps
Barbell Hack Squat
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10 Reps
Thu
Chest, back
Est. 121 min
11 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Dual Cable Triceps Extension
5 Sets x 10 Reps
Machine Iso Lateral High Row
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Fri
Arms
Est. 110 min
10 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Kickback
5 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
5 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Reverse Curl
5 Sets x 10 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Dumbbell Seated Hammer Curl
5 Sets x 10 Reps
Sat
Legs, shoulders
Est. 122 min
12 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Push Press
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
