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Full Week Routine
Bulking
Beginner
Machine strength
Plan Details
The Full Week Routine routine by JessicaBray2 is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Workout A
Est. 52 min
5 exercises
Dumbbell Bench Press
8 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Seated Bicep Curl
6 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
6 Sets x 8 Reps
Day 1
Legs Only (Minor Abs)
Est. 76 min
10 exercises
Treadmill Running
1 Set
Hip Abduction Machine
3 Sets x 8 Reps
Hip Adduction Machine
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Day 2
Back/Biceps with Abs TUESDAY
Est. 105 min
12 exercises
Treadmill Running
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Ab Twist Left Side Machine
3 Sets x 8 Reps
Ab Twist Right Side Machine
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Ab Crunch w/o Weight (#1 in room)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Step Machine
4 Sets
Day 2
Lower Workout A
Est. 47 min
6 exercises
Machine Leg Press
8 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Calf Press Machine
8 Sets x 8 Reps
Plank
3 Sets
Plank
3 Sets
Day 3
Shoulders and Abs (Minor Legs) THURSDAY
Est. 67 min
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Leverage Shoulder Press
4 Sets x 15 Reps
Bench Leg Pull-In
4 Sets x 15 Reps
Day 3
Cardio Circuit
Est. 37 min
6 exercises
Jumping Jacks
5 Sets x 20 Reps
Burpees
5 Sets x 10 Reps
Lying Floor Knee Raise
5 Sets x 20 Reps
Jump Squats
5 Sets x 10 Reps
Mountain Climbers
5 Sets x 40 Reps
Push-Up
5 Sets x 10 Reps
Day 4
Upper Workout B
Est. 66 min
8 exercises
Machine Inner Chest Press
8 Sets x 8 Reps
Shoulder Width Lat Pull Down
8 Sets x 8 Reps
Seated Overhead Dumbbell Press
8 Sets x 8 Reps
EZ Bar Bicep Curl
6 Sets x 8 Reps
Machine Tricep Push
6 Sets x 8 Reps
Dip
4 Sets x 15 Reps
Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Day 4
Chest/Triceps with Legs FRIDAY
Est. 137 min
19 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Assisted Squat - Basic
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Assisted Squat - Wide
3 Sets x 8 Reps
Assisted Squat - Narrow
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Step Machine
1 Set
Box Jump Multiple Response
4 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Day 5
Lower Workout B
Est. 51 min
5 exercises
Smith Machine Hack Squat
8 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Dumbbell Goblet Squat
8 Sets x 8 Reps
Calf Press On Leg Press
8 Sets x 8 Reps
Hanging Knee Raise
6 Sets x 15 Reps
Day 5
Abs (minor glutes) SUNDAY
Est. 108 min
14 exercises
Hip Abduction Machine
3 Sets x 15 Reps
Hip Adduction Machine
3 Sets x 15 Reps
Ab Twist Left Side Machine
3 Sets x 15 Reps
Ab Twist Right Side Machine
3 Sets x 15 Reps
Ab Crunch w/o Weight (#1 in room)
3 Sets x 8 Reps
Ab Push Machine (#3 in room)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Ab Coaster
4 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Day 7
Tough Mudder A
Est. 89 min
11 exercises
Hip Abduction Machine
3 Sets x 15 Reps
Hip Adduction Machine
3 Sets x 15 Reps
Push-Up (Wide Hand)
4 Sets x 20 Reps
Kettlebell Swing
4 Sets x 20 Reps
Bench Dip
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 20 Reps
Kettlebell Swing
4 Sets x 20 Reps
Kettlebell Rows
4 Sets x 20 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Soccer Step
4 Sets x 15 Reps
Day 10
Full Body A
Est. 44 min
7 exercises
Ab Crunch w/o Weight (#1 in room)
3 Sets x 8 Reps
Hip Abduction Machine
3 Sets x 8 Reps
Plank
3 Sets
Machine Calf Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
