Loading...
overdrive
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The overdrive routine by JOHN EMERY is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Tue
arms
Est. 0 min
9 exercises
Barbell Curl
4 Sets x 6 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 6 Reps
Dumbbell Rotational Curl
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Wed
back/shoulders
Est. 0 min
12 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Smith Machine Deadlift
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Front Raise
2 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Thu
legs
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Fri
arm
Est. 0 min
12 exercises
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Sun
Legs
Est. 0 min
10 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
90/90 Hamstring Stretch
4 Sets x 10 Reps
Bodyweight Wall Squat
2 Sets x 10 Reps
