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10lbs in One Month
Bulking
Advanced
Machine strength
Plan Details
The 10lbs in One Month routine by parrjj is a 16 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 47 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Day 2
Legs, Calves, Abs
Est. 64 min
9 exercises
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Outer Thigh
4 Sets x 8 Reps
Inner Thigh
4 Sets x 8 Reps
Prone Leg Curl
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Machine Calf Raise
2 Sets x 20 Reps
Butt Machine
2 Sets x 20 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Day 3
Shoulders and Traps
Est. 49 min
6 exercises
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 4
Back, Biceps, Abs
Est. 58 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Day 8
Chest and Triceps
Est. 42 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension
5 Sets x 8 Reps
Day 9
Legs, Calves, Abs
Est. 60 min
9 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Machine Calf Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Butt Machine
3 Sets x 8 Reps
Outer Thigh
3 Sets x 8 Reps
Inner Thigh
3 Sets x 8 Reps
Prone Leg Curl
3 Sets x 8 Reps
Day 10
Shoulders and Traps
Est. 49 min
6 exercises
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 11
Back, Biceps, Abs
Est. 60 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Day 15
Chest and Back
Est. 62 min
8 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 12 Reps
Day 16
Legs, Calves, Abs
Est. 72 min
10 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 30 Reps
Day 17
Shoulders and Traps
Est. 54 min
7 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Reverse Pec Fly
4 Sets x 12 Reps
Incline Dumbbell Shurg
4 Sets x 12 Reps
Day 18
Biceps, Triceps, Abs
Est. 56 min
8 exercises
Weighted Bench Dip
3 Sets x 12 Reps
Tricep Extension Machine
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Row Bicep
3 Sets x 12 Reps
Pull down
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Day 22
Chest and Back
Est. 62 min
8 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 12 Reps
Day 23
Legs, Calves, Abs
Est. 72 min
10 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Reverse Crunch
2 Sets x 20 Reps
Crunch
2 Sets x 30 Reps
Day 24
Shoulders and Traps
Est. 54 min
7 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Reverse Pec Fly
4 Sets x 12 Reps
Incline Dumbbell Shurg
4 Sets x 12 Reps
Day 25
Biceps, Triceps, Abs
Est. 56 min
8 exercises
Weighted Bench Dip
3 Sets x 12 Reps
Tricep Extension Machine
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Row Bicep
3 Sets x 12 Reps
Pull down
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
