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Bulk PPL/ARN
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The Bulk PPL/ARN routine by coreysmeltzer is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Enter your routine description
Routine detail
Mon
Push
Est. 0 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Pull
Est. 0 min
11 exercises
Machine Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Fri
Legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
Chest/back
Est. 0 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Any
Arms/Shoulders
Est. 0 min
10 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
