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Standard 1 v.5
Bulking
Intermediate
Machine strength
Plan Details
The Standard 1 v.5 routine by bvdh1972 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 69 min
6 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Step Machine
1 Set
Day 2
Legs
Est. 66 min
7 exercises
Walking
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 3
Back & Abs
Est. 64 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
6 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 4
Arms
Est. 66 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Step Machine
1 Set
Day 5
Shoulders & Abs
Est. 68 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
Day 6
Chest & Back & Abs
Est. 66 min
6 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Wide Grip Seated Row
6 Sets x 8 Reps
Plank
4 Sets
Step Machine
1 Set
Day 7
Legs
Est. 66 min
8 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Rowing
1 Set
Smith Machine Calf Raise
3 Sets x 15 Reps
Walking
1 Set
Day 8
Shoulders & Arms
Est. 68 min
7 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
