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Weekly
Bulking
Advanced
Machine strength
Plan Details
The Weekly routine by PhantomGainz is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Trying to cut down some weight and gain it back in muscle
Routine detail
Mon
Arms/ Chest
Est. 141 min
22 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Tue
Back
Est. 90 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 8 Reps
Wed
Legs
Est. 82 min
13 exercises
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Thu
Cardio
Est. 240 min
4 exercises
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Swimming
3 Sets
Rowing
3 Sets
Fri
Abs
Est. 60 min
10 exercises
Air Bike
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
