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Muscle & Strength Building
Bulking
Advanced
Machine strength
Plan Details
The Muscle & Strength Building routine by kuhlman06 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body
11 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Lower Body
6 exercises
Barbell Squat
5 Sets x 6 Reps
Hack Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Raise
5 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Barbell One-Arm Side Deadlift
5 Sets x 6 Reps
Day 3
Back/Shoulders
13 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Day 4
Chest/Arms
10 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 5
Legs
12 exercises
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Band Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Donkey Calf Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Single-Leg Calf Raise
5 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
