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Tigress Strength
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Tigress Strength routine by Tigress_8199 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps (Focus chest)
Est. 111 min
13 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 12 Reps
Dumbbell Around the World
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Cable High Cross-Over
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Back & Biceps (Focus back)
Est. 111 min
16 exercises
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Pull-Up
3 Sets x 1 Reps
Plank
5 Sets
Day 3
Legs
Est. 88 min
10 exercises
Bodyweight Lunge
2 Sets x 20 Reps
Bodyweight Rear Lunge
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 4
Shoulders & Abs
Est. 77 min
9 exercises
Cable Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Kettlebell Figure Eight
5 Sets x 10 Reps
Day 5
Arms
Est. 77 min
10 exercises
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Day 6
Full Body
Est. 86 min
12 exercises
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Bodyweight Rear Lunge
4 Sets x 10 Reps
Bodyweight Rear Lunge
4 Sets x 10 Reps
Plank
3 Sets
Day 7
Morning Glutes
Est. 74 min
10 exercises
Bodyweight Squat
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Reverse Hyper (Flat Bench)
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Dumbbell Squat
5 Sets x 10 Reps
