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~ Ultimate Gym Workout ~
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The ~ Ultimate Gym Workout ~ routine by Sam.Darche is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
~ Back | Biceps ~
Est. 59 min
8 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Tue
~ Chest | Triceps | Shoulders ~
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Wed
~ Quads | Butt | Calves ~
Est. 48 min
7 exercises
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Thu
~ Back | Biceps ~
Est. 59 min
8 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Fri
~ Chest | Triceps | Shoulders ~
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
