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End of season to January 4 (big bulk)
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The End of season to January 4 (big bulk) routine by lukasroddy is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Chest
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Tue
Legs
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Wed
Recovery/abbs
Est. 0 min
7 exercises
Running
3 Sets
Box Jump Multiple Response
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Thu
Arms
Est. 0 min
9 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Wrist Roller
3 Sets x 10 Reps
Fri
Shoulders
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Sat
Back
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Sun
Recovery/abbs
Est. 0 min
6 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Running
3 Sets
Machine Ab Crunch
3 Sets x 10 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
