Loading...
Week 1
Bulking
Advanced
Machine strength
Plan Details
The Week 1 routine by vlad.tarca is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest + Biceps
Est. 127 min
16 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Barbell Decline Bench Press
1 Set
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Decline Bench Press
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Back+Triceps
Est. 136 min
16 exercises
Barbell Deadlift
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Legs + Abs+ forearm
Est. 157 min
18 exercises
Barbell Squat
1 Set
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Shoulders + traps + abs
Est. 145 min
17 exercises
Barbell Military Press
1 Set x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Chest + back + arms
Est. 141 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Treadmill Running
1 Set
