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Mike Full body v2
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Mike Full body v2 routine by articulatedesigns is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rutina de cuerpo entero para ganar fuerza y volumen. A ver que resultados obtengo.
Routine detail
Mon
Chest, back, shoulders
Est. 0 min
11 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Walking
1 Set
Tue
Squats - legs, arms
Est. 0 min
10 exercises
Plank
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Front Shoulder Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Walking
1 Set
Wed
Shoulders
Est. 0 min
11 exercises
Elliptical Training
1 Set
Machine Incline Chest Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Front Shoulder Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Rope Upright Row
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Walking
1 Set
Thu
Legs, core, shoulders
Est. 0 min
11 exercises
Elliptical Training
1 Set
Smith Machine Bench Press
4 Sets x 10 Reps
Cable Wide Grip Row
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Kneeling twist Machine
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable tight cross chest punch
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Walking
1 Set
Fri
Decline Bench
Est. 0 min
10 exercises
Elliptical Training
1 Set
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Leverage One Arm ISO Row
4 Sets x 10 Reps
Machine Shoulder Elbow Raise
4 Sets x 10 Reps
Machine Abdominal Push
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Walking
1 Set
Sat
Saturday
Est. 0 min
7 exercises
Elliptical Training
1 Set
Kettlebell Front Squat
1 Set x 8 Reps
Push-Up
4 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
Alternating Leg Bridge
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Alternating Leg Bridge
4 Sets x 10 Reps
Sun
Sunday
Est. 0 min
4 exercises
Elliptical Training
1 Set
Push-Up
4 Sets x 15 Reps
Barbell Lateral Lunge
4 Sets x 8 Reps
Side Bridge
6 Sets
Any
Chest, back, shoulders
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Walking
1 Set
Any
Arms
Est. 0 min
11 exercises
Recumbent Bike
4 Sets
Back Hyperextension
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
