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Coco’s Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Coco’s Workout routine by seguracantu is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
You have a few options for which days to work out. By default this plan is set up for 2 days on, 1 day rest. Though we don't recommend it you can work out 4 consecutive days. Since the point of this workout plan is to only work 1 muscle group per day, working out on consecutive days does not overtax the main muscle groups. Why do this workout plan? If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. The 4 day split is probably one of the most popular among bodybuilding and fitness enthusiasts. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Chest
Est. 42 min
6 exercises
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Tue
Shoulders
Est. 54 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Wed
Legs
Est. 33 min
5 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Thu
Arms
Est. 78 min
12 exercises
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 20 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Cable Reverse Curl
2 Sets x 20 Reps
Cable Drag Curl
2 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 20 Reps
Fri
Back
Est. 41 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
Core
Est. 37 min
6 exercises
Bench Crunch
3 Sets x 12 Reps
Hundreds
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Bench Oblique Crunch
3 Sets x 12 Reps
Any
cardio
Est. 53 min
2 exercises
Stationary Bike
1 Set
Barbell Bench Press
3 Sets x 12 Reps
