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Emily Bulk
Bulking
Beginner
Machine strength
Plan Details
The Emily Bulk routine by neilmacdonald is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Upper
Est. 52 min
8 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 3
Back
Est. 52 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Plank
3 Sets
