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Time-Out Routines:
Bulking
Intermediate
Machine strength
Plan Details
The Time-Out Routines: routine by LittleHawk58 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This Program is designed to increase muscle size.
Routine detail
Day 1
Chest-Biceps & Core:
Est. 78 min
15 exercises
Smith Machine Bench Press (Wide Grip)
4 Sets x 9,8,7,6 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Fly
4 Sets x 15,15,12,12 Reps
Decline Crunch
3 Sets x 30 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 20,15,15 Reps
Back Hyperextension
3 Sets x 30 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell Incline Spider Curl
4 Sets x 16,14,12,10 Reps
EZ Bar Curl
4 Sets x 1,12,10,8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 30 Reps
Cable Cross-Over
3 Sets x 20,15,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Day 2
Quads-Glutes-Hamstrings & Calves:
Est. 50 min
9 exercises
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Smith Machine Squat
4 Sets x 9,8,7,6 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10,10,8,8 Reps
Calf Press On Leg Press
4 Sets x 20,20,15,15 Reps
Machine Leg Extension
4 Sets x 20,16,14,12 Reps
Machine Leg Curl (Prone)
4 Sets x 20,18,16,14 Reps
Machine Calf Raise
4 Sets x 20,20,15,15 Reps
Smith Machine Hack Squat
4 Sets x 20,18,15,12 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 5,12,12 Reps
Day 3
Stretching & Cardio Training:
Est. 0 min
0 exercises
This day is empty
Day 4
Shoulders-Traps & Core:
Est. 59 min
12 exercises
Cable Wood Chop
3 Sets x 30 Reps
Dumbbell Seated Dublin Press
3 Sets x 9,8,7 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Cable Reverse Fly
3 Sets x 20,16,14 Reps
Back Hyperextension
3 Sets x 30 Reps
Smith Machine Shoulder Press
4 Sets x 9,8,7,6 Reps
Smith Machine Upright Row
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,12 Reps
Decline Crunch
3 Sets x 30 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Smith Machine Shrug
4 Sets x 15,12,10,10 Reps
Smith Machine Deltoid Row
3 Sets x 10,10,8 Reps
Day 5
Back-Triceps & Calves:
Est. 65 min
12 exercises
Dumbbell Incline Tricep Extension
4 Sets x 20,15,12,10 Reps
Cable Shoulder Extension
3 Sets x 15,12,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
Cable Shoulder Extension
4 Sets x 15,15,12,10 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Dumbbell Pullover
3 Sets x 20,15,15 Reps
Machine Assisted Dip
4 Sets x 20,20,15,15 Reps
Machine Calf Raise
4 Sets x 20,20,15,15 Reps
Smith Machine Reverse Bench Press (Close Grip)
4 Sets x 9,8,7,6 Reps
Machine Seated Calf Raise
3 Sets x 20,15,15 Reps
Machine Calf Press
4 Sets x 20,20,15,15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15,12,12 Reps
Day 6
Cycling & Stretching:
Est. 0 min
0 exercises
This day is empty
Day 7
REST DAY:
Est. 0 min
0 exercises
This day is empty
