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daddyseal's 5 Day Plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The daddyseal's 5 Day Plan routine by daddyseal is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Week 2 Arms
Est. 0 min
10 exercises
Cable Reverse Curl
4 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Cable Drag Curl
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30 Reps
Tricep Push-Up
4 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 20 Reps
Barbell Bicep Drag Curl
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 20 Reps
Day 1
Week 1 Arms
Est. 0 min
12 exercises
Cable Tricep Pushdown (Rope)
2 Sets x 30 Reps
Dumbbell Incline Tricep Extension
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Cable Bicep Curl
2 Sets x 20 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 20 Reps
Barbell Bicep Drag Curl
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Day 2
Week 2 Shoulders
Est. 0 min
7 exercises
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Prone Deltoid Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 15 Reps
Day 2
Week 1 Shoulders
Est. 0 min
7 exercises
Bus drivers
2 Sets x 50 Reps
Machine Deltoid Raise
2 Sets x 60 Reps
Cable Rope Deltoid Row
2 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Day 3
Week 2 Back
Est. 0 min
12 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Cable Elevated Row
4 Sets x 20 Reps
Cable Rope Seated Crossover Row
4 Sets x 20 Reps
Cable Rope Seated Row
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Weighted Pull-Up
3 Sets x 20 Reps
Day 3
Week 1 Back
Est. 0 min
8 exercises
T Bar Row
2 Sets x 30 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Cable Seated Shrug
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 20 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 4
Week 1 Chest and Abs
Est. 0 min
7 exercises
Cable Inner Chest Press
1 Set x 30 Reps
Cable Lower Chest Raise
1 Set x 30 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Decline Fly
3 Sets x 20 Reps
Stability Ball Pull-In
2 Sets x 50 Reps
Day 5
Week 1 Legs
Est. 0 min
8 exercises
Machine Leg Extension
6 Sets x 50 Reps
Machine Leg Press
6 Sets x 20 Reps
Barbell Sumo Deadlift
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Anterior Tib
3 Sets x 30 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
