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Modern Bulk 2017
Bulking
Intermediate
Machine strength
Plan Details
The Modern Bulk 2017 routine by stritimantis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
On this routine you will be able to hit indirectly each muscle twice a weak with mixing some exercises. on 1st day you will work you Chest and your Trapz on 2nd day you will work Quads, lower legs and Biceps on 3rd day you will work Delts, triceps and forearms on 4th day you will work Back and Hamstrings **The other 3 days will be rest days for your recovery
Routine detail
Day 1
Chest and Trapz
Est. 42 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 2
Legs and biceps
Est. 55 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Day 3
Delts and triceps and forearms
Est. 59 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Front Incline Raise
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Day 4
Back and hamstring
Est. 41 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
