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captain america
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The captain america routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest day
Est. 67 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Weight Plate Inner Chest Press
3 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Tue
back day
Est. 73 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Back Hyperextension
5 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Wed
leg day
Est. 62 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
reg-duck-pigeon calf raise (10x3)
3 Sets x 30 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Thu
shoulders and traps day
Est. 70 min
10 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
DB 1 1/2 Side Laterals
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Rear Delt Row
5 Sets x 8 Reps
Barbell Behind the Back Shrug
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
Angel and Devil
3 Sets x 8 Reps
Fri
arm day
Est. 61 min
9 exercises
EZ Bar Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
DB Waiter Curl
5 Sets x 8 Reps
Dumbbell Tricep Extension
5 Sets x 8 Reps
Cable Reverse Curl
5 Sets x 15 Reps
EZ bar forearm curl
3 Sets x 15 Reps
EZ bar reverse forearm curl
3 Sets x 15 Reps
Any
random
Est. 160 min
11 exercises
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Step Machine
1 Set
Recumbent Bike
1 Set
Elliptical Training
1 Set
Walking
1 Set
reg-duck-pigeon calf raise (10x3)
3 Sets x 8 Reps
