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Sandy’s Figure Routine**
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The Sandy’s Figure Routine** routine by healthylife24 is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest and Abs
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Smith Machine Incline Bench Press
4 Sets x 12,10,8,8 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Core (see core day for exercises)
1 Set x 1 Rep
Cardio
1 Set
Day 1
Abs (Pick 3)
Est. 0 min
18 exercises
Plank
3 Sets
Machine Ab Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Air Bike
3 Sets x 1 Reps
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Day 2
Legs
Est. 0 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12,12,10,10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Cardio
1 Set
Day 3
Back
Est. 0 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cardio
1 Set
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Arms and Abs
Est. 0 min
8 exercises
Barbell Spider Curl
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Core (see core day for exercises)
1 Set x 1 Rep
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cardio
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 6
Shoulders
Est. 0 min
8 exercises
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cardio
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12,10,8,8,8 Reps
Cable Upright Row
3 Sets x 12 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
