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MY Plan #1
Bulking
Intermediate
Barbell
Plan Details
The MY Plan #1 routine by kw4k is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Back/Biceps/Forearms
Est. 78 min
8 exercises
Running
1 Set
Barbell Deadlift
7 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 5 Reps
Dumbbell Seated Bicep Curl
2 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 5 Reps
Thu
Chest/Shoulder/Triceps
Est. 78 min
8 exercises
Running
1 Set
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Dumbbell Seated Tricep Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
2 Sets x 5 Reps
Barbell Pullover
3 Sets x 5 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 5 Reps
Sat
Legs/Abs
Est. 82 min
9 exercises
Running
1 Set
Barbell Deep Squat
7 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 5 Reps
Dumbbell Calf Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
2 Sets x 5 Reps
Barbell Press Sit-Up
3 Sets x 5 Reps
Seated Bench Leg Pull-In
2 Sets x 5 Reps
