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31 day rinse and repeat
Bulking
Advanced
Machine strength
Plan Details
The 31 day rinse and repeat routine is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Complete all workouts in order. Don't skip days if missed. Rep counts should be 8 to 12.
Routine detail
Day 1
Chest and Tri's
Est. 61 min
8 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Rope Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 2
Back and Bi's
Est. 70 min
10 exercises
Machine Inverted Row
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Day 3
Legs and Shoulders
Est. 57 min
8 exercises
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 4
Chest and Tri's
Est. 74 min
10 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Rope Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Day 5
Back and Bi's
Est. 54 min
8 exercises
Machine Inverted Row
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Day 6
Leg Day
Est. 61 min
7 exercises
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Bridge
4 Sets
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Day 7
Chest
Est. 58 min
4 exercises
Smith Machine Bench Press
7 Sets x 10 Reps
Smith Machine Incline Bench Press
7 Sets x 10 Reps
Smith Machine Decline Bench Press
7 Sets x 10 Reps
Push-Up
7 Sets x 10 Reps
Day 8
Back
Est. 59 min
4 exercises
Smith Machine Bent-Over Row
7 Sets x 10 Reps
Smith Machine Deadlift
7 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 10 Reps
Chin-Up with Knee Raise
7 Sets x 10 Reps
Day 9
Triceps
Est. 56 min
8 exercises
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Fixed Bar Extensions
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 10
Biceps
Est. 54 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
crazy8's
5 Sets x 10 Reps
Day 11
Shoulders
Est. 61 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Day 12
Home legs and shoulders
Est. 101 min
9 exercises
Dumbbell Calf Raise
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Plie Squat
5 Sets x 10 Reps
Dumbbell Upright Row
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Wood Chop
10 Sets x 10 Reps
Dumbbell Side Bend
10 Sets x 10 Reps
