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Full body daily routine
Bulking
Intermediate
Machine strength
Plan Details
The Full body daily routine routine by SuzyYek is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This has helped me get stronger and put on ~4kg lean mass in 6 months and I didn't sacrifice my endurance for it with the help of a small cardio/hiit component. Split training while hitting each muscle group/body section with 6-7 exercises and 2-3 days rest meaning you hit other muscles while you rest. I would do light exercises on the muscle group I've hit before just to get the blood flowing during recovery. I've started 7 exercises for each muscle group on the 30th July 2017 with 4-5 exercises before that everyday so start with that if you just started Ensure proper form, choose an appropriate weight and work up from there. Look up exercises and how to properly execute them. I recommend looking up Athlean X and Allan Thrall on YouTube. Don't be too fussed if you missed a day or two but hit harder the next time you're back on it. Please do give me feedback for improvement /critique as it is much appreciated. p.s. Some days have more than 6-7 exercises, pick seven. p.p.s Aim for high intensity low reps around 6-8 in compounds and 12-16 in isolation movements. A compound may be your squats whereas an isolation would be the abductors.
Routine detail
Mon
Lower body
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 8 Reps
Tue
Upper body
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Wed
Abs
Est. 42 min
7 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Thu
Lower body
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Dumbbel Bulgarian Split Squat
3 Sets x 8 Reps
Fri
Upper body
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Sat
Abs
Est. 42 min
7 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sun
Back and HIIT
Est. 162 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Aerobics
1 Set
