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My First Trip
Bulking
Advanced
Machine strength
Plan Details
The My First Trip routine by JamesMalwitz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Balanced Bulking and Weight Loss for Body Redefinition of the Skinnyfat Guys like me.
Routine detail
Mon
Chest&Abs
Est. 121 min
14 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Push-Up
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Step Machine
1 Set
Elevated Push-Up
3 Sets x 20 Reps
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Tue
Back
Est. 123 min
10 exercises
Elliptical Training
1 Set
Back Hyperextension
6 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Pull-Up
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Assisted Pull-Up
6 Sets x 15 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Treadmill Running
1 Set
Wed
Shoulders&Abs
Est. 119 min
14 exercises
Treadmill Running
1 Set
Machine Deltoid Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Thu
Leg Day
Est. 97 min
10 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Glute Bridge
3 Sets x 8 Reps
Step Machine
1 Set
Fri
Arms&Abs
Est. 150 min
19 exercises
Treadmill Running
1 Set
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 20 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Elliptical Training
1 Set
