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Volume Training 2014
Bulking
Advanced
Machine strength
Plan Details
The Volume Training 2014 routine by fischo is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Biceps 1
Est. 106 min
12 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Barbell Curl Against an Incline
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Preacher Curl
4 Sets x 10 Reps
Laying Cable Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Calf Machine
3 Sets x 30 Reps
Day 2
Back 1
Est. 168 min
20 exercises
Elliptical Training
1 Set
Pull-Up
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable V bar pull down
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Spodna kladka siroky uchop
3 Sets x 8 Reps
Cable Two Arms Pull Down
4 Sets x 10 Reps
Cable Narrow Pull Down behind the Neck
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Calf Machine
3 Sets x 30 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 3
Shoulders & Triceps 1
Est. 138 min
17 exercises
Elliptical Training
1 Set
Cable Rope Deltoid Row
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
upazovanie do stran kladka
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Zapazovanie v predklone
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Day 4
Legs 1
Est. 176 min
21 exercises
Elliptical Training
1 Set
Cable crunch on Bosu
4 Sets x 8 Reps
Cable side crunch
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Smith Machine Squat with Narrow Stance
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Sissy Squat
4 Sets x 8 Reps
predklony v klaku
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Cable Laying Single Leg Curl (hamstrings)
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 8 Reps
zanozovanie v stoji na stroji
4 Sets x 10 Reps
Smith Machine Toe Raise
4 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 50 Reps
Barbell Pin-Off Good Morning
3 Sets x 12 Reps
Hack Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 5
Chest & Biceps 2
Est. 131 min
16 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Pectoral
3 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Calf Machine
3 Sets x 30 Reps
Day 6
Back 2
Est. 186 min
23 exercises
Elliptical Training
1 Set
Pull-Up
5 Sets x 8 Reps
stroj v sede
4 Sets x 8 Reps
Decline Smith Crunch
4 Sets x 10 Reps
Leverage Iso Row one arm
3 Sets x 10 Reps
Cable side crunch
4 Sets x 10 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Spodna kladka retaz
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Pullover Rope Standing
4 Sets x 10 Reps
Cable Pullover One Arm Standing
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Hack Shoulder Shrug
4 Sets x 10 Reps
Hypertensions - Back Extension with Barbell
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Calf Machine
3 Sets x 30 Reps
Dumbbell Seated Shoulder Shrug
4 Sets x 10 Reps
Day 7
Shoulders & Triceps 2
Est. 100 min
12 exercises
Elliptical Training
1 Set
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Stahovanie kladky nadhmat
4 Sets x 10 Reps
Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Stahovanie kladky podhmat obojruc retaz
4 Sets x 10 Reps
Day 8
Legs 2
Est. 155 min
17 exercises
Elliptical Training
1 Set
Decline Smith Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Smith Machine Bench Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
zakopavanie v lahu - kladka
4 Sets x 15 Reps
Smith machine calf standing
4 Sets x 20 Reps
Calf Machine
4 Sets x 21 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 50 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
