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Workout
Bulking
Advanced
Machine strength
Plan Details
The Workout routine by vicoron is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Pass A
Est. 65 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Pass B
Est. 92 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Decline Crunch
4 Sets x 30 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Bröst, axlar, biceps
Est. 43 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Cable External Rotation
3 Sets x 6 Reps
Any
1. Ben, axlar
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Elliptical Training
1 Set
Any
1. Bröst, biceps
Est. 57 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable External Rotation
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Elliptical Training
1 Set
Any
Ben, rygg, triceps
Est. 54 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Any
1. Rygg, triceps
Est. 43 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Elliptical Training
1 Set
Any
Ben, axlar
Est. 36 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Any
Rygg, triceps
Est. 48 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 6 Reps
