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Undulatory training
Bulking
Intermediate
Machine strength
Plan Details
The Undulatory training routine by pablorj79 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
A
Est. 67 min
9 exercises
Barbell Bench Press
3 Sets x 3 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Tue
B
Est. 63 min
8 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Wed
C
Est. 59 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Thu
A2
Est. 62 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Fri
B2
Est. 58 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Plank
3 Sets
Weighted Crunch
3 Sets x 12 Reps
Sat
C2
Est. 58 min
9 exercises
Pull-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
