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Classic Bodybuilding Routine
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Classic Bodybuilding Routine routine by Dayatrm is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a classic bodybuilding routine taken from an article written by former bodybuilder and personal trainer, Ric Drasin, who trained in the 1970's with Arnold S. and Franco Columbo. These were some of his favorite "old school" exercises that he did. We also matched the same exercises that he mentioned - via supersets - that he and others did at Gold Gym. In the routine that he discussed, they typically performed 3 sets of 8-12 repetitions. Since we can't enter a repetition range, we used 8, 10 and 12 repetitions respectively on different training days. We also used two day recovery periods between workouts because the workouts are all high intensity 60-90+ minute training sessions. Each training session contains 12 exercises for a full body workout. Each subsequent workout is slightly longer due to an increase in volume. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Tue
SHOULDER
Est. 64 min
7 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Wed
LEG
Est. 65 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Sat
CHEST
Est. 62 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Sun
BACK
Est. 66 min
10 exercises
T Bar Row
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
