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2018 Routine
Bulking
Advanced
Machine strength
Plan Details
The 2018 Routine routine by mikkohilvo is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest-shoulders-tri's
Est. 52 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Tue
Back and Bi's
Est. 54 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Wed
Legs
Est. 48 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Thu
chest-shoulders-tri's
Est. 143 min
7 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Straight Arm Crossover
43 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Weighted Bench Dip
3 Sets x 15 Reps
Fri
Back and Bi's
Est. 65 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine One-Arm Pulldown
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Incline Bicep Curl
3 Sets x 15 Reps
