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2018 summer bulk preperations
Bulking
Intermediate
Machine strength
Plan Details
The 2018 summer bulk preperations routine by stritimantis is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Its a high frequency routine + medium volume. this routine might look weird but i tried to mix effective compound lifts with lower intensity exercises with 50 min time and only 6-7 excercises to help recovery and to feel mentally relaxes during your workout. also you will train big muscles 3 times a week. Arms will be trained everyday but with 1-2 exercises per day. note* i didnt include abs. but you can add them. 2 days rest. (Include walking in rest days, no running)
Routine detail
Day 1
A
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Day 2
B
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 3
C
Est. 45 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 4
D
Est. 50 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 5
E
Est. 56 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
