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Half-Orc Workout
Bulking
Advanced
Machine strength
Plan Details
The Half-Orc Workout routine by miglewis is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This eight day rotation will hit all key muscle groups with adequate rest for recovery. It's designed for that V shaped back and a tight lower core with decent arm mass. Legs are given additional rest due to their comparative mass.
Routine detail
Day 1
Back/Lat Routine
Est. 47 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Day 2
Arms
Est. 43 min
7 exercises
Barbell Curl
4 Sets x 6,6,8,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,8,10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,10,12 Reps
Cable Rope Hammer Curl
3 Sets x 12,12,15 Reps
Cable Reverse Curl
3 Sets x 12,12,15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 4
Chest
Est. 36 min
6 exercises
Dumbbell Bench Press
4 Sets x 8,8,10,12 Reps
Barbell Incline Bench Press
4 Sets x 8,10,12,12 Reps
Leverage Decline Chest Press
3 Sets x 10,10,12 Reps
Dumbbell Incline Fly
3 Sets x 10,10,12 Reps
Machine Fly
3 Sets x 12 Reps
Sit-Up
3 Sets x 15 Reps
Day 5
Delts
Est. 51 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Day 6
REST
Est. 0 min
0 exercises
This day is empty
Day 7
Glutes & Leg
Est. 50 min
6 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Calf Raise
8 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 8
REST
Est. 0 min
0 exercises
This day is empty
