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Front and Back
Bulking
Intermediate
Machine strength
Plan Details
The Front and Back routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
1.) Day Leg extension Leg press Single leg bench lunges Squatt Dumpbell shoulder press (bench) Dumpbell side lateral raise (bench) Arnold press Chest press Dumpbell Chest Press Biceps curl (7 mid+ 7 full) Hammer curl 2.) Day Seated Low row Upper back row Adductor Abductor Stiff-leg deadlift Seated leg curl (leg flexion machine) French triceps Overhead triceps extension Close grip prese insoportable
Routine detail
Any
4°) Back Side - Fours Day
Est. 114 min
12 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
1°) Front Side - First Day
Est. 97 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Any
3°) Front Side - Thirds Day
Est. 85 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Any
2°) Back Side - Second Day
Est. 112 min
12 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
