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toufic plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The toufic plan routine by NabilHjeily is a 47 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Workout created by coach toufic during bulking and cutting cycle
Routine detail
Day 1
chest & tri
Est. 96 min
11 exercises
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
back & biceps
Est. 89 min
11 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Stationary Bike
1 Set
Day 3
legs & abs
Est. 71 min
9 exercises
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 4
shoulders
Est. 42 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 5
chest and triceps
Est. 88 min
11 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Supine Reverse Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Elliptical Training
1 Set
Day 6
legs and abs
Est. 48 min
7 exercises
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Day 7
biceps and back
Est. 83 min
10 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 8
chest and triceps
Est. 76 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 8
[2022-09-27] Workout
Est. 33 min
3 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine T Bar Reverse Row
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 9
shoulders
Est. 74 min
9 exercises
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 10
chest and Triceps
Est. 68 min
9 exercises
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 11
lats and biceps
Est. 81 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Day 12
chest and triceps
Est. 54 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 13
legs and abs
Est. 29 min
4 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 14
shoulders
Est. 90 min
8 exercises
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 16
back and biceps
Est. 118 min
11 exercises
Stationary Bike
3 Sets
Barbell Deadlift
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 17
shoulders
Est. 58 min
7 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 18
legs
Est. 40 min
6 exercises
Barbell Lunge
3 Sets x 12 Reps
Quadricep Stretch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 19
biceps
Est. 66 min
10 exercises
Preacher Curl Machine
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Day 20
chest and Triceps
Est. 80 min
10 exercises
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Kettlebell Alternating Floor Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 21
chest and Triceps
Est. 71 min
9 exercises
Cable Cross-Over
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Stationary Bike
1 Set
Day 22
biceps & lats
Est. 104 min
10 exercises
Bicep Stretch
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 23
legs
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 24
shoulders
Est. 40 min
6 exercises
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Day 25
chest and Triceps
Est. 109 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 26
back and biceps
Est. 61 min
9 exercises
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 27
legs
Est. 35 min
5 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 28
chest _Triceps _abs
Est. 74 min
11 exercises
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Air Bike
3 Sets x 40 Reps
Leg Raise
3 Sets x 40 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 29
lats biceps cardio
Est. 62 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 30
legs
Est. 46 min
6 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Cable Hip Abduction
3 Sets x 12 Reps
Day 31
shouldrers
Est. 54 min
10 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Plank
3 Sets
Day 32
chest-triceps
Est. 71 min
13 exercises
Chest and Shoulder Stretch
1 Set x 12 Reps
Tricep Side Stretch
1 Set x 12 Reps
Dynamic Chest Stretch
1 Set x 12 Reps
Tricep Stretch
1 Set x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 33
lat biceps
Est. 51 min
9 exercises
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Day 34
legs
Est. 36 min
7 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 35
shoulders
Est. 32 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Day 36
chest _Triceps cardio
Est. 88 min
11 exercises
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Pullover and Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 37
shoulders
Est. 38 min
6 exercises
Leverage Shoulder Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Day 38
chest - Triceps
Est. 41 min
7 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Day 39
chest abs
Est. 66 min
9 exercises
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 40
legs and cardio
Est. 22 min
6 exercises
Treadmill Running
1 Set
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 41
chest and cardio
Est. 52 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 42
back and cardio
Est. 49 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 43
shoulders and cardio
Est. 75 min
10 exercises
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Elliptical Training
1 Set
Barbell Rear Delt Row
3 Sets x 12 Reps
Cable Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Day 44
biceps and cardio
Est. 58 min
7 exercises
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 45
chest
Est. 35 min
6 exercises
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Day 46
back and lats
Est. 55 min
7 exercises
Dynamic Back Stretch
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Stationary Bike
1 Set
Day 47
biceps
Est. 25 min
4 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
