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Beverages full body three week rotation
Bulking
Intermediate
Machine strength
Plan Details
The Beverages full body three week rotation routine by conor.berridge is a 30 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Cycle each workout on a weekly basis. On the second rotation switch to the secondary workout. I made this for me because I get bored of repetitive workouts so this gives me a 6 week cycle with quite even body coverage.
Routine detail
Day 8
1 Triceps and abs
Est. 0 min
0 exercises
This day is empty
Day 8
1 Shoulders and biceps
Est. 0 min
0 exercises
This day is empty
Day 8
2 Lower back and triceps 2
Est. 77 min
8 exercises
Stationary Bike
1 Set
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Barbell Rack Pull
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Lower back and triceps
Est. 76 min
9 exercises
Stationary Bike
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cross-Leg Side Stretch (Supine)
2 Sets x 8 Reps
Shell Stretch
2 Sets x 8 Reps
Stationary Bike
1 Set
Day 8
3 Biceps and triceps
Est. 77 min
8 exercises
Stationary Bike
1 Set
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Shoulders and chest
Est. 77 min
8 exercises
Stationary Bike
1 Set
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Back 2
Est. 76 min
8 exercises
Rowing
1 Set
Dumbbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Shoulders and biceps 2
Est. 77 min
8 exercises
Stationary Bike
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Upper back
Est. 75 min
8 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Legs 2
Est. 75 min
8 exercises
Stationary Bike
1 Set
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Shoulders 2
Est. 76 min
8 exercises
Stationary Bike
1 Set
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Legs 2
Est. 81 min
8 exercises
Step Machine
1 Set
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 8
3 abs and lower back 2
Est. 74 min
8 exercises
Treadmill Running
1 Set
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Weighted Side Rotation
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Forearm Plank with Hip Abduction
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 8
3 Biceps and triceps 2
Est. 76 min
8 exercises
Treadmill Running
1 Set
Dip
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Chest and abs 2
Est. 75 min
8 exercises
Stationary Bike
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Shoulders and chest 2
Est. 77 min
8 exercises
Rowing
1 Set
Barbell Military Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Legs 2
Est. 74 min
8 exercises
Stationary Bike
1 Set
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Upper back and biceps
Est. 76 min
8 exercises
Stationary Bike
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Chest 2
Est. 80 min
8 exercises
Stationary Bike
1 Set
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Barbell Front Raise Pullover
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Chest and abs
Est. 75 min
8 exercises
Stationary Bike
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Legs
Est. 76 min
8 exercises
Stationary Bike
1 Set
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Upper back and biceps 2
Est. 75 min
8 exercises
Stationary Bike
1 Set
EZ Bar Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
2 Shoulders
Est. 75 min
8 exercises
Stationary Bike
1 Set
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Legs
Est. 74 min
8 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Upper back 2
Est. 76 min
8 exercises
Stationary Bike
1 Set
T Bar Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Back
Est. 75 min
8 exercises
Rowing
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
3 Abs and lower back
Est. 75 min
8 exercises
Treadmill Running
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Plank
4 Sets
Treadmill Running
1 Set
Day 8
3 Legs
Est. 75 min
8 exercises
Stationary Bike
1 Set
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Stationary Bike
1 Set
Day 8
1 Triceps and abs 2
Est. 71 min
8 exercises
Stationary Bike
1 Set
Cable Shoulder Extension
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Plank
4 Sets
Stationary Bike
1 Set
Day 8
1 Chest
Est. 78 min
8 exercises
Stationary Bike
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
