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Russian Volume Routine
Bulking
Advanced
Machine strength
Plan Details
The Russian Volume Routine routine by Ryan12131986 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1st cycle:10sets@5 2nd cycle:10sets@4 3rd cycle:10sets@3 Reset
Routine detail
Day 1
chest/back
Est. 0 min
4 exercises
Barbell Bent-Over Row
10 Sets x 5 Reps
Barbell Incline Bench Press
10 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 2
legs
Est. 0 min
2 exercises
Barbell Deep Squat
10 Sets x 5 Reps
band resisted hypers
10 Sets x 5 Reps
Day 4
arms
Est. 0 min
6 exercises
close grip Swiss bar press
10 Sets x 5 Reps
EZ Bar Curl
10 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 608 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 608 Reps
Parallel Bar Hip Raise
4 Sets x 8012 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12015 Reps
Day 6
chest/back
Est. 0 min
4 exercises
Barbell Bench Press
10 Sets x 5 Reps
bosu reverse lat pulldown(shoulder width)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8012 Reps
Cable Seated Row
10 Sets x 5 Reps
Day 7
legs
Est. 0 min
2 exercises
slider pad reverse lunge
3 Sets x 8 Reps
SS squat bar
10 Sets x 5 Reps
Day 9
Arms
Est. 0 min
5 exercises
Barbell JM Press
10 Sets x 3 Reps
Dumbbell Alternating Bicep Curl
10 Sets x 3 Reps
cable 1 arm bent over press down
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
trap bar. carry
3 Sets x 8 Reps
