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chances sister
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The chances sister routine by sydneyburrns is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
just some beginner exercises for whatever body part you decide to workout! you do not have to do all of them, i just added a lot of my favorite workouts into each category! <3
Routine detail
Day 1
Chest Shoulders Triceps
Est. 0 min
14 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Day 2
Glutes & hammies
Est. 0 min
11 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Day 3
back & biceps
Est. 0 min
18 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 4
cardio / abs
Est. 0 min
13 exercises
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Walking
3 Sets
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Step Machine
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Jump Rope
3 Sets
Frog Sit-Up
3 Sets x 8 Reps
Day 5
quads & calves
Est. 0 min
14 exercises
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
