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old School Workout
Bulking
Intermediate
Machine strength
Plan Details
The old School Workout routine by Vegeta71 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Old School Workout that you probably forgot I'm no including warm up sets..It may be different from person to person but my recommendations are 4 warmup sets on your first workout and 2 on the remaining..
Routine detail
Day 1
chest and abs
Est. 59 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Lying Alternating Knee Raise
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 6 Reps
Day 2
back and calves
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Hack Calf Raise
3 Sets x 6 Reps
Day 4
Shoulders
Est. 59 min
8 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Hack Calf Raise
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 5
Leg day
Est. 24 min
3 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Day 6
Arms
Est. 62 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
