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Bulk Full Body workout N3V
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bulk Full Body workout N3V routine by nvin.d is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
push heavy, not many
Routine detail
Mon
Legs
Est. 149 min
16 exercises
Smith Machine Squat
10 Sets x 6 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Calf Press
10 Sets x 8 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Bench Weighted Decline Crunch
5 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Plank
3 Sets
Cable Side Bend
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 12 Reps
Cable Deltoid Raise
5 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Machine Lateral Shoulder Raise
4 Sets x 8 Reps
Cable Shoulder Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Tue
Chest & Back
Est. 159 min
12 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Machine Bench Press
10 Sets x 8 Reps
Cable Straight Arm Crossover
5 Sets x 8 Reps
Cable Flat Bench Fly
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable V-Bar Row
10 Sets x 10 Reps
Cable Wood Chop
5 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Leverage Machine Iso Row
10 Sets x 8 Reps
Machine Back Extension
4 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Biceps, Triceps, Shoulders
Est. 170 min
17 exercises
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
10 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Machine Tricep Extension
11 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Bench Dip
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Alternating Press
4 Sets x 10 Reps
Machine Shoulder Press
10 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Cable Upward Chop
5 Sets x 8 Reps
Decline Bench Weighted Twist
5 Sets x 8 Reps
Hanging Knee Raise (Rotational)
5 Sets x 8 Reps
Thu
Legs
Est. 116 min
12 exercises
Machine Leg Press
10 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Machine Leg Extension
10 Sets x 10 Reps
Machine Seated Leg Curl
6 Sets x 10 Reps
Cable Calf Raise
5 Sets x 10 Reps
Machine Ab Crunch
6 Sets x 8 Reps
Hanging Knee Raise
6 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Fri
Chest & Back
Est. 115 min
13 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Machine Back Extension
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Cable V-Bar Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Upward Chop
5 Sets x 8 Reps
Cable Judo Flip
5 Sets x 8 Reps
