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Muscle Isolation (~35 minutes a day)
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Muscle Isolation (~35 minutes a day) routine by petergsimons is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
quick, simple weight training for anyone. I've been weight training on and off for nearly a decade and this is the routine I use to reintroduce the gym into my schedule. notes: 1. rep counts on exercises with 1 set are completely up to the users ability and discretion. 2. start with a weight that feels comfortable you should just be able to reach the rep count with the weight you pick. 3. you should increase the weight slightly with each set 4. For each of the 3 rep exercises I'd recommend holding off increasing the weight until you're able to do 15 with the lightest weight, 12 with the middle weight, 10 with the heaviest weight. when going up pick a weight that puts you in the 12, 10, 8 or 10, 8, 8 region
Routine detail
Day 1
Chest
Est. 39 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dip
2 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
low cable crossover
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 2
Back
Est. 36 min
6 exercises
Machine Assisted Pull-Up
1 Set x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
Legs
Est. 35 min
5 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
daily abs
2 Sets
Day 4
Shoulders
Est. 36 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
daily abs
2 Sets
Day 5
Arms
Est. 44 min
8 exercises
Machine Assisted Chin-Up
1 Set x 10 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
daily abs
2 Sets
