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Intensive training
Bulking
Intermediate
Machine strength
Plan Details
The Intensive training routine by Gylavar is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intensive training with emphasis on the shoulders, chest and abs. Exercise excludes the back and legs.
Routine detail
Day 1
Shoulders And Abs
Est. 57 min
8 exercises
Smith Machine Rear Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 3
Chest, Triceps And Abs
Est. 51 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Day 4
Back and Legs
Est. 65 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Single-Leg Glute Bridge
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
