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Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Workout routine by JoshChick is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Back and Biceps
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Bicep Curl, Hammer Curl mix
2 Sets x 100 Reps
Tue
Chest and Tri
Est. 0 min
9 exercises
Push-Up
2 Sets x 100 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Hack leg press
3 Sets x 8 Reps
Fri
Shoulders/Arms
Est. 0 min
9 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
EZ Bar Skullcrusher
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Bicep Curl, Hammer Curl mix
3 Sets x 8 Reps
Any
Abs
Est. 0 min
5 exercises
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
