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2 TICKETS TO THE GUNSHOW
Bulking
Advanced
Machine strength
Plan Details
The 2 TICKETS TO THE GUNSHOW routine by ChristobelleYovanovaniac is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
CHESTNADO
Est. 51 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline One Arm Hammer Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Day 8
BACK, SHOULDERS, TRAPS
Est. 73 min
10 exercises
Rocky Pull-Up
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Day 9
LEG DAY
Est. 60 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Crunch
2 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Alternating Heel Touch
2 Sets x 15 Reps
Side Bridge
2 Sets
Plank
2 Sets
Day 10
ARMS
Est. 61 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
