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Max Muscle phase 2. Four week Plan restarting training *
Bulking
Intermediate
Machine strength
Plan Details
The Max Muscle phase 2. Four week Plan restarting training * routine by bigcahoonas76 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2nd phase training Dumbbell and smith machine 4 weeks to hypertrophy training to build muscle 3 sets of 15-20 slow reps 1 min rest
Routine detail
Mon
Full Body
Est. 90 min
16 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Smith Machine Bicep Curl
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Wed
Full Body
Est. 85 min
16 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Hamstring Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Ankle Circles
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Fri
Full Body
Est. 104 min
18 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Smith Machine Bent-Over Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Hamstring Stretch
3 Sets x 8 Reps
Hamstring Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 20 Reps
