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Mehcad Brooks
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Mehcad Brooks routine by zerxeese is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 167 min
10 exercises
Cable Seated Row
10 Sets x 10 Reps
Dual Cable Triceps Extension
10 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Barbell Row
10 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
8 Sets x 10 Reps
Leverage Machine Iso Row
8 Sets x 10 Reps
wide grip cable seated row
4 Sets x 10 Reps
Machine One-Arm Pulldown
10 Sets x 10 Reps
Machine Reverse Fly
8 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Tue
Triceps
Est. 192 min
11 exercises
Dumbbell Tricep Extension
8 Sets x 10 Reps
Cable One-Arm Tricep Extension
8 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
cable tricep pull down - single arm
10 Sets x 10 Reps
Barbell Bench Press
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Machine Tricep Extension
8 Sets x 10 Reps
Machine Seated Tricep Dip
8 Sets x 10 Reps
Cable Shoulder Extension
8 Sets x 10 Reps
Leverage Incline Chest Press
6 Sets x 10 Reps
Leverage Chest Press
8 Sets x 10 Reps
Wed
Legs
Est. 122 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Machine Kneeling Leg Curl
10 Sets x 10 Reps
Machine Single-Leg Extension
10 Sets x 10 Reps
Machine Hip Adduction
10 Sets x 10 Reps
weighted bridge
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Machine Hip Abduction
10 Sets x 10 Reps
Thu
Biceps
Est. 120 min
9 exercises
bicep curl machine (isolated) - low
8 Sets x 10 Reps
Dumbbell Hammer Curl
8 Sets x 10 Reps
Dumbbell Reverse Spider Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
10 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
bicep curl machine (isolated) - high
8 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Cable Reverse Curl
8 Sets x 10 Reps
Fri
Shoulder
Est. 132 min
8 exercises
Barbell Shoulder Press
8 Sets x 10 Reps
Dumbbell One-Arm Front Raise
8 Sets x 10 Reps
Dumbbell Seated Arnold Press
10 Sets x 10 Reps
Cable External Rotation
8 Sets x 10 Reps
Dumbbell Lateral Raise
8 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Leverage Machine Shrug
8 Sets x 10 Reps
Machine Deltoid Raise
10 Sets x 10 Reps
Sat
abs and lower back
Est. 79 min
9 exercises
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
weighted bridge
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Neck - Push back
4 Sets x 10 Reps
Neck - Push right
4 Sets x 10 Reps
Neck - Push left
4 Sets x 10 Reps
Sun
Chest
Est. 154 min
11 exercises
Cable Inner Chest Press
8 Sets x 10 Reps
Cable Internal Rotation
8 Sets x 10 Reps
Standing incline cable chest press
8 Sets x 10 Reps
Machine Fly
8 Sets x 10 Reps
Cable Cross-Over
10 Sets x 10 Reps
Cable Lower Chest Raise
8 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Ground Base Jammer
8 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Seated cable fly
8 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
