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Week B Routine
Bulking
Advanced
Machine strength
Plan Details
The Week B Routine routine by louiszaldivar is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs Abs Calves
Est. 60 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Tue
Chest/Shoulders
Est. 54 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 15 Reps
Wed
Back
Est. 35 min
4 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Pullover
4 Sets x 10 Reps
Thu
Legs/Abs/Calves
Est. 108 min
6 exercises
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 30 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 100 Reps
Machine Seated Calf Raise
4 Sets x 100 Reps
Fri
Chest/Shoulders
Est. 66 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Sat
Arms/Abs/Calves
Est. 105 min
9 exercises
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Barbell Curl
5 Sets x 15 Reps
Plank
3 Sets
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Air Bike
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 100 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sun
Back
Est. 81 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 100 Reps
Dumbbell One-Arm Pullover (Stability Ball)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 15 Reps
