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Workout Chanil
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Body
Plan Details
The Workout Chanil routine by Chanil97 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Workout Day #2 Backs and Biseps
Est. 89 min
13 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Tue
Workout Day #3 Core Muscles
Est. 80 min
13 exercises
Bench Weighted Decline Crunch
3 Sets x 8 Reps
One-Arm Hang
3 Sets
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
4 Sets
Superman
3 Sets
Assisted Hyperextension
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Barbell Side Bend
3 Sets x 8 Reps
Wed
Workout Day #4 Legs & shoulders
Est. 119 min
18 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Thu
Glutes
Est. 27 min
3 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
6 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 8 Reps
Fri
Workout Day #6 Core
Est. 42 min
7 exercises
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Sun
Workout Day #1 Chest & triceps
Est. 83 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
