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My workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The My workout routine by omran3_amr59 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Tue
Shoulder
Est. 0 min
8 exercises
Barbell Bradford Rocky Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Wed
Back leg & Abs
Est. 0 min
10 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Thu
Back & Triceps
Est. 0 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Smith Machine One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Chest & Biceps
Est. 0 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Sun
Front leg & Abs
Est. 0 min
10 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
