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CG Fitness Summer Plan
Bulking
Advanced
Machine strength
Plan Details
The CG Fitness Summer Plan routine by ChaseRummans is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull A
Est. 71 min
8 exercises
Barbell Deadlift
8 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5,8,10,12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Reverse EZ Bar Curl
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 21 Reps
Day 2
Push A
Est. 70 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Behind the Back Cable Lat Raise
3 Sets x 15 Reps
Day 3
Legs A
Est. 69 min
7 exercises
Smith Machine Squat
7 Sets x 5 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Day 4
Pull B
Est. 58 min
6 exercises
Barbell Deadlift
8 Sets x 5 Reps
FreeMotion Cable Pulldown
3 Sets x 15 Reps
Cable One-Arm Row
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
FreeMotion Cable Rear Delt Pull
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
4 Sets x 15 Reps
Day 5
Push B
Est. 94 min
10 exercises
Dumbbell Bench Press
6 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Day 6
Legs B
Est. 61 min
6 exercises
Smith Machine Squat
8 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Day 8
Friday Pumpday
Est. 80 min
9 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8,10,12,15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Day 9
Home Work
Est. 47 min
5 exercises
Push-Up
3 Sets x 20 Reps
Bodyweight Wall Squat
3 Sets x 30 Reps
Crunch
3 Sets x 60 Reps
Bench Dip
3 Sets x 20 Reps
Plank
3 Sets
Day 10
Hotel Gym
Est. 56 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Band Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Day 11
Cardio Legs
Est. 7 min
1 exercise
Dumbbell Walking Lunge
3 Sets x 8 Reps
