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2022 AKBABA
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2022 AKBABA routine by vulture67 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
AKBABA
Routine detail
Day 1
Chest , Biceps
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Day 2
Shoulder
Est. 0 min
10 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Back
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Day 4
Leg
Est. 0 min
12 exercises
Machine Leg Extension
4 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 5
Super Sets
Est. 0 min
14 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 6
arm
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
