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Body by Rich
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Body by Rich routine by Team__Rich is a 13 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body workout
Routine detail
Mon
Full Body
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Shoulder Press (Close Grip)
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Tue
Full Body Smith Day
Est. 0 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Bench Press (Wide Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Thu
Full Body Core
Est. 0 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
V-Up
4 Sets x 10 Reps
Jump Squat
4 Sets x 10 Reps
Fri
Full Body Chest
Est. 0 min
8 exercises
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Sun
Full Body Machine
Est. 0 min
7 exercises
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Lateral Shoulder Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Any
Home full body
Est. 0 min
12 exercises
Dumbbell One-Arm Tricep Extension
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Push-Up
2 Sets x 30 Reps
Push-Up (Close Hand)
2 Sets x 30 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Barbell Curl
2 Sets x 10 Reps
Weight Plate Rotation
2 Sets x 25 Reps
Reverse Crunch
2 Sets x 25 Reps
Kettlebell Row
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 15 Reps
Any
Home 1
Est. 0 min
12 exercises
Barbell Squat
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 6 Reps
Dumbbell Squat
2 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
2 Sets x 10 Reps
Air Bike
1 Set x 30 Reps
Weight Plate Rotation
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Any
Leg n shoulder
Est. 0 min
6 exercises
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Cable Decline Pullover
3 Sets x 8 Reps
Any
legs and Abs
Est. 0 min
9 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Snatch from Blocks
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Snatch from Blocks
3 Sets x 8 Reps
Any
Gym section 1 abs , arms, cardio
Est. 0 min
7 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Walking
1 Set
Any
Gym section 2 Back and Chest
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Treadmill Running
1 Set
Cable Elevated Row
3 Sets x 8 Reps
Any
Gym section 3
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
gym sec 3 back and shoulders
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
