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Full Body Routine
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Full Body Routine routine by sakkasstefanos is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Routine 2 (Stretch in One) ??????-??????? ??????Tempo 4s ???? - 1s ???? - 2s ???????
Est. 64 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Mon
Routine 1 (Strength in One) ??????? ??????Tempo 3s ???? - 1s ???? - 1s ?????
Est. 85 min
10 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Dip
4 Sets x 8 Reps
Tue
Routine 3 (Peak in One) ??????-??????? ??????Tempo 3s ???? - 2s ???? - 1s ???????
Est. 74 min
10 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Thu
Routine 4 (Flash in One) ??????-??????? ????? ?Tempo 1s ???? - 1s ????
Est. 72 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Any
Shoulders & Arms
Est. 49 min
7 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Any
legs
Est. 79 min
11 exercises
Barbell Squat
1 Set
Machine Leg Press
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
1 Set
Leg Raise
3 Sets x 20 Reps
Back Extension (Prone)
3 Sets
Side Plank
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Any
Lower Body HYPERTROPHY
Est. 80 min
12 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
1 Set x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Crunch
1 Set
Leg Raise
1 Set
Side Plank
3 Sets x 8 Reps
Any
Lower Body STRENGTH
Est. 74 min
9 exercises
Barbell Squat
1 Set
Dumbbell Lunge
1 Set
Barbell Romanian Deadlift
1 Set
Machine Leg Curl (Prone)
1 Set
Machine Leg Extension
2 Sets x 60 Reps
Machine Calf Press
3 Sets x 20 Reps
Hanging Leg Raise
1 Set
Reverse Crunch
1 Set
Plank
3 Sets
Any
Upper Body STRENGTH
Est. 93 min
10 exercises
Barbell Bent-Over Row
1 Set
Pull-Up
1 Set
Barbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Dumbbell Lateral Raise
1 Set
Barbell Military Press
1 Set
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Barbell Tricep Extension
1 Set
Barbell Curl
1 Set
Any
Upper Body HYPERTROPHY
Est. 78 min
12 exercises
Barbell Bent-Over Row
1 Set
Barbell Bent-Over Row
1 Set x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set
Barbell Bench Press
1 Set
Cable Cross-Over
1 Set
Cable Mid Chest Crossover
1 Set
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
1 Set
Dumbbell Reverse Fly
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Machine Tricep Extension
1 Set
Dumbbell Incline Curl
1 Set
