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CRUNCH Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The CRUNCH Workout routine by BrianHannas is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My routine.
Routine detail
Day 1
Accessory Workout
Est. 0 min
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
Leg Day
Est. 0 min
6 exercises
Hack Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Day 3
Back and Biceps
Est. 0 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
2 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Day 4
Chest and Triceps
Est. 0 min
9 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Sled push
1 Set x 3 Reps
