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Rodney's Body Building Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Rodney's Body Building Plan routine by gsimp010 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Build muscle and tone
Routine detail
Mon
Chest
Est. 0 min
9 exercises
Barbell Bench Press
8 Sets x 20 Reps
Barbell Incline Bench Press
8 Sets x 20 Reps
Cable Cross-Over
6 Sets x 20 Reps
Machine Decline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
6 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
13 exercises
Machine Hip Abduction
4 Sets x 8 Reps
Barbell 1/2 Squat
8 Sets x 10 Reps
Machine Leg Press
8 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Leg Curl (Prone)
8 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Back
Est. 0 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Cable Seated Row
8 Sets x 8 Reps
Cable One-Arm Seated Row
6 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Thu
Shoulders
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
8 Sets x 20 Reps
Dumbbell Lateral Raise
8 Sets x 20 Reps
Dumbbell One-Arm Front Raise
8 Sets x 20 Reps
Barbell Behind the Back Shrug
8 Sets x 20 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Curl to shoulder press
3 Sets x 8 Reps
Fri
Arms
Est. 0 min
4 exercises
Barbell Bench Press (Close Grip)
8 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
8 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
8 Sets x 8 Reps
Dumbbell Hammer Curl
8 Sets x 8 Reps
Sat
Circuit Day
Est. 0 min
16 exercises
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
