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Dorian split letsgoo mfer
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Dorian split letsgoo mfer routine by AntonLundberg is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
chest/biceps
Est. 54 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Day 2
legs
Est. 39 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
shoulder/tricep
Est. 120 min
9 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 12 Reps
Dumbbell Bent-Over Raise
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 4
back/ rear delt
Est. 54 min
7 exercises
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
