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wings
Bulking
Advanced
Machine strength
Plan Details
The wings routine by weslyvanbaarsen is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Growing wings like angles do
Routine detail
Mon
Chest, Lower Back, shoulders
Est. 22 min
12 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
V Bar Pull-Up
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Weight Plate Rotation
4 Sets x 12,10,8,6 Reps
weighted hammer grip pull ups
4 Sets x 12,10,8,6 Reps
standing lat pull down
4 Sets x 12,10,8,6 Reps
Tue
ablisius, Arms
Est. 20 min
11 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Side Bend
4 Sets x 12,10,8,6 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Seated Leg Tuck
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Weighted Crunch
4 Sets x 12,10,8,6 Reps
Bench Leg Raise (Supine)
4 Sets x 12,10,8,6 Reps
Wed
leg day
Est. 20 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Weight Plate Rotation
4 Sets x 12,10,8,6 Reps
Weighted Crunch
4 Sets x 12,10,8,6 Reps
Air Bike
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Thu
Chest, Arm
Est. 24 min
13 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Leverage Chest Press
4 Sets x 12,10,8,6 Reps
Cable Reverse Fly
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable One-Arm Bicep Curl
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
weighted plank
4 Sets x 12,10,8,6 Reps
Weighted Crunch
4 Sets x 12,10,8,6 Reps
Leg Raise
4 Sets x 12,10,8,6 Reps
Fri
Back, Shoulder
Est. 22 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Barbell Behind the Back Shrug
4 Sets x 12,10,8,6 Reps
Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Cable Rope Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12,10,8,6 Reps
Cable Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12,10,8,6 Reps
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Leverage Machine Shrug
4 Sets x 12,10,8,6 Reps
Sat
Legs, Lower Back
Est. 22 min
12 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Pull-Up (Hammer Grip)
4 Sets x 12,10,8,6 Reps
Plank
4 Sets
Weight Plate Rotation
4 Sets x 12,10,8,6 Reps
Weighted Crunch
4 Sets x 12,10,8,6 Reps
Sun
Traps, (cardio), arms
Est. 20 min
11 exercises
Cable One-Arm Bicep Curl
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Leverage Machine Shrug
4 Sets x 12,10,8,6 Reps
Barbell Behind the Back Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
Cable Rope Hammer Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12,10,8,6 Reps
Machine Seated Tricep Dip
4 Sets x 12,10,8,6 Reps
