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GVT / Supersets V.2
Bulking
Advanced
Machine strength
Plan Details
The GVT / Supersets V.2 routine by bvdh1972 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bulking
Routine detail
Day 1
Chest & Back
Est. 63 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Arms, Abs, Calves
Est. 68 min
8 exercises
Dumbbell Incline Curl
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Elliptical Training
5 Sets
Day 3
Shoulders, Upper Legs
Est. 67 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Walking
1 Set
Day 4
Chest, Back
Est. 61 min
7 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 5
Arms, Abs, Calves
Est. 69 min
8 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Elliptical Training
5 Sets
Day 6
Shoulders, Upper Legs
Est. 67 min
9 exercises
Machine Leg Press
5 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Walking
5 Sets
Day 7
Endurance
Est. 9 min
6 exercises
Road Cycling
5 Sets
Step Machine
1 Set
Indoor Cycling
5 Sets
Walking
5 Sets
Mountain Biking
5 Sets
Elliptical Training
1 Set
