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Max Muscle phase 2. Four week Plan restarting training *
Bulking
Intermediate
Machine strength
Plan Details
The Max Muscle phase 2. Four week Plan restarting training * routine by bigcahoonas76 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2nd phase training Dumbbell and smith machine 4 weeks to hypertrophy training to build muscle 3 sets of 15-20 slow reps 1 min rest
Routine detail
Mon
Full Body
Est. 240 min
21 exercises
Dynamic Chest Stretch
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
10 Sets x 8 Reps
Cable Seated Row
10 Sets x 15 Reps
Smith Machine Shoulder Press
10 Sets x 15 Reps
Smith Machine Bicep Curl
10 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
10 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
10 Sets x 15 Reps
Seated Hamstring Stretch
10 Sets x 8 Reps
Seated Hamstring Stretch
10 Sets x 8 Reps
Quadricep Stretch
10 Sets x 8 Reps
Quadricep Stretch
10 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
10 Sets x 15 Reps
Machine Leg Press
10 Sets x 15 Reps
Calf Press On Leg Press
10 Sets x 15 Reps
Crunch
10 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 15 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Wed
Full Body
Est. 240 min
21 exercises
Dynamic Chest Stretch
10 Sets x 8 Reps
Arm Circles
10 Sets x 8 Reps
Overhead Stretch
10 Sets x 8 Reps
Star Jump
10 Sets x 8 Reps
Dumbbell Incline Bench Press
10 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 15 Reps
Dumbbell Lateral Raise
10 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
10 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
10 Sets x 8 Reps
Hamstring Stretch
10 Sets x 8 Reps
Hamstring Stretch
10 Sets x 8 Reps
Quadricep Stretch
10 Sets x 8 Reps
Quadricep Stretch
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 15 Reps
Ankle Circles
10 Sets x 8 Reps
Calf Press On Leg Press
10 Sets x 15 Reps
Air Bike
10 Sets x 15 Reps
Machine Seated Leg Curl
10 Sets x 15 Reps
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Fri
Full Body
Est. 240 min
23 exercises
Walking
1 Set
Dynamic Chest Stretch
10 Sets x 10 Reps
Overhead Stretch
10 Sets x 10 Reps
Arm Circles
10 Sets x 10 Reps
Star Jump
10 Sets x 10 Reps
Dumbbell Incline Fly
10 Sets x 10 Reps
Smith Machine Incline Bench Press
10 Sets x 10 Reps
Smith Machine Bent-Over Row
10 Sets x 10 Reps
Cable Rope Deltoid Row
10 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
10 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
10 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
10 Sets x 10 Reps
Hamstring Stretch
10 Sets x 10 Reps
Hamstring Stretch
10 Sets x 10 Reps
Quadricep Stretch
10 Sets x 10 Reps
Quadricep Stretch
10 Sets x 10 Reps
Dumbbell Lunge
10 Sets x 10 Reps
Dumbbell Lunge
10 Sets x 10 Reps
Machine Leg Press (Wide Stance)
10 Sets x 10 Reps
Calf Press On Leg Press
10 Sets x 10 Reps
Reverse Crunch
10 Sets x 10 Reps
Indoor Cycling
1 Set
Step Machine
1 Set
