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January 2017 - 4 weeks
Bulking
Advanced
Machine strength
Plan Details
The January 2017 - 4 weeks routine by jaerickson is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Tue
Chest and Back
Est. 67 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Wed
Legs and Arms
Est. 78 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Thu
Shoulders and Back
Est. 68 min
9 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Sun
Chest and Legs
Est. 73 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Kettlebell One-Arm Snatch
3 Sets x 12 Reps
Any
Warm-up
Est. 30 min
5 exercises
Foam Roller Arm Raises
3 Sets x 12 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 12 Reps
