Loading...
Legs and core focus
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Legs and core focus routine by xqtdqyrqz is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs Core
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Day 2
Chest Tri Forearms
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Wrist Roller
4 Sets x 12 Reps
Day 3
Legs Shoulder Core
Est. 0 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 4
Back Bi Forearms
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Deadlift
3 Sets x 8 Reps
Day 5
Legs Core Shoulder
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Farmers Walk
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Day 6
Upper Body (Back Bi Chest Tri Shoulder)
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 8 Reps
