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lunch break bulk**
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The lunch break bulk** routine by DylanThaVillain is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
progressive overload, last set of each exercise go to failure
Routine detail
Mon
Back/Tris
Est. 75 min
9 exercises
single arm leverage machine vertical grip row
4 Sets x 10 Reps
single arm leverage machine vertical grip row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Tue
Chest/Bis
Est. 79 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Wed
Deadlift and calves
Est. 33 min
3 exercises
Barbell Deadlift
8 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Thu
Shoulders
Est. 65 min
8 exercises
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Fri
Legs
Est. 19 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
