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Split Valdec
Bulking
Intermediate
Machine strength
Plan Details
The Split Valdec routine by valdec is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 44 min
6 exercises
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Tue
Chest
Est. 45 min
5 exercises
Leverage Chest Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Wed
Legs
Est. 49 min
7 exercises
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Thu
Arms
Est. 56 min
8 exercises
Machine Assisted Dip
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Fri
Shoulders
Est. 48 min
7 exercises
Barbell clean and press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
