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Copy of Sexcessful Men Weekly Workout
Bulking
Intermediate
Barbell
Plan Details
The Copy of Sexcessful Men Weekly Workout routine is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Day-Max
8 exercises
Weighted Tricep Dip
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Bench Press
9 Sets x 5 Reps
Band Cross-Over
9 Sets x 5 Reps
Barbell Incline Bench Press
7 Sets x 5 Reps
Cable Incline Fly
7 Sets x 5 Reps
Barbell Decline Bench Press
7 Sets x 5 Reps
Cable Lower Chest Raise
7 Sets x 5 Reps
Day 1
Chest Day-15rep Lite
8 exercises
One-Arm Hang
5 Sets
Barbell Hip Thrust
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 5 Reps
Band Cross-Over
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Cable Incline Fly
4 Sets x 5 Reps
Dumbbell Decline Press
4 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
Day 2
Shoulder & Back day
12 exercises
Band Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Lat Pulldown
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Seated Row
5 Sets x 5 Reps
Cable Rear Lateral Raise
5 Sets x 5 Reps
Cable Lateral Raise
5 Sets x 5 Reps
Cable Front Raise
5 Sets x 5 Reps
Dumbbell Prone Incline Shrug
5 Sets x 5 Reps
Dumbbell Reverse Fly
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shrug
6 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Day 2
Shoulder & Back-Variation
13 exercises
Barbell Upright Row
5 Sets x 5 Reps
Cable One-Arm Lat Pulldown
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Cable One-Arm Seated Row
5 Sets x 5 Reps
Cable Lateral Raise
5 Sets x 5 Reps
Cable Deltoid Raise
5 Sets x 5 Reps
Cable Front Raise
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Incline Bench Row
5 Sets x 5 Reps
Dumbbell Reverse Fly
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Barbell Shrug
6 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Day 3
Biceps and Triceps Day
11 exercises
EZ Bar Curl
6 Sets x 5 Reps
Weighted Tricep Dip
6 Sets x 5 Reps
Dumbbell Zottman Curl
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
Barbell Supine Reverse Extension
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 5 Reps
Dumbbell Inner Bicep Curl
5 Sets x 5 Reps
Gironda Sternum Pull-Up
5 Sets x 5 Reps
Day 3
Thor Arms-15 rep supersets
10 exercises
Dumbbell Hammer Curl
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 5 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Barbell Tricep Press (Supine)
4 Sets x 5 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Day 4
Abs, Bunch ride & Yoga
26 exercises
Road Cycling
5 Sets
Hanging Knee Raise Rotation
1 Set x 5 Reps
Hanging Knee Raise (Rotational)
1 Set x 5 Reps
Hanging Knee Raise
1 Set x 5 Reps
Side Plank
2 Sets x 5 Reps
Forearm Plank with Hip Abduction
2 Sets x 5 Reps
Alternating Floor Leg Raise
1 Set x 30 Reps
Jackknife Sit-Up
1 Set x 30 Reps
V-Up
1 Set x 30 Reps
Weight Plate Russian Twist
2 Sets x 5 Reps
Weighted Crunch
2 Sets x 5 Reps
Toe Touches
1 Set x 5 Reps
Scissor Kick
1 Set x 5 Reps
Bench Oblique Crunch
2 Sets x 5 Reps
Abdominal Hip Roll
2 Sets x 5 Reps
Air Bike
2 Sets x 5 Reps
Oblique Crunch
2 Sets x 5 Reps
Seated Leg Tuck
5 Sets x 5 Reps
Abdominal Pendulum
2 Sets x 5 Reps
Bench Weighted Decline Crunch
5 Sets x 5 Reps
Dragon Flag
1 Set x 5 Reps
Yoga
5 Sets
Mountain Climber
5 Sets x 5 Reps
Crunch
5 Sets x 5 Reps
Dead Bug
5 Sets x 5 Reps
Bench Weighted Decline Crunch
5 Sets x 5 Reps
Day 5
Legs Day
6 exercises
Dumbbell Lunge
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Gorilla Chin-Up with Crunch
5 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 5 Reps
Kettlebell Goblet Squat
5 Sets x 5 Reps
Dumbbell Squat
5 Sets x 5 Reps
Day 6
Alternative: Chest & Abs
12 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Weight Plate Russian Twist
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Hanging Leg Raise
5 Sets x 5 Reps
Weighted Side Bend
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Cable Decline Chest Fly
5 Sets x 5 Reps
Cable Incline Fly
5 Sets x 5 Reps
Cable Pallof Press with Rotation
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 5 Reps
Day 6
Alternative: Back only
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Snatch Shrug
5 Sets x 5 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 5 Reps
Dumbbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Day 7
Going out looking pumped
7 exercises
Barbell Hip Thrust
5 Sets x 5 Reps
Gironda Sternum Pull-Up
5 Sets x 5 Reps
Push-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Barbell Bicep Drag Curl
3 Sets x 5 Reps
Day 7
Pull ups & Hip thrusts
9 exercises
Gironda Sternum Pull-Up
5 Sets x 5 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Push-Up
5 Sets x 5 Reps
Day 8
Tickle Exercises
6 exercises
Machine Hip Abduction
5 Sets x 5 Reps
Box Single-Leg Push-Off
5 Sets x 5 Reps
Barbell Single-Leg Squat
5 Sets x 5 Reps
Air Bike
5 Sets x 5 Reps
Cable Pallof Press with Rotation
5 Sets x 5 Reps
Kneeling Thoracic Mobility
5 Sets x 5 Reps
Day 10
Back & Abs workout from Bas
4 exercises
Dumbbell Wood Chop
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Rope Lat Pulldown
3 Sets x 20 Reps
