Loading...
ISO workout routine
Bulking
Advanced
Machine strength
Plan Details
The ISO workout routine routine by d0013 is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Day 2
Legs/Lower Back
Est. 114 min
9 exercises
Step Machine
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Day 5
Shoulders/Upper back
Est. 36 min
7 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 9
arms/shoulder
Est. 64 min
10 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 10
chest/abb/bis ( hight rep low weight)
Est. 58 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Cable Decline Pullover
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 11
chest and tri
Est. 51 min
8 exercises
Push-Up
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8 Reps
Day 12
back
Est. 54 min
8 exercises
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Day 13
full bod
Est. 157 min
7 exercises
Barbell Clean and Jerk
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Lunge
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Aerobics
1 Set
Day 14
Back #2
Est. 58 min
9 exercises
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 15
Chest
Est. 73 min
11 exercises
Barbell Front Raise Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 16
Core/Forarm
Est. 62 min
10 exercises
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Day 17
Chest and back
Est. 65 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
