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Skinny Bitch
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Skinny Bitch routine by mkejdi is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
It's okay to be weak but it's not okay to stay weak. You are the one who can make this up and you are the only who can fuck up.
Routine detail
Mon
Chest pump
Est. 62 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
Wider back
Est. 82 min
10 exercises
Pull-Up
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
Bigger legs
Est. 83 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Reverse Lunge
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Thu
Thru
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders
Est. 75 min
9 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Sat
Giant arms
Est. 79 min
10 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sun
Sun
Est. 0 min
0 exercises
This day is empty
