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Mans sections
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Mans sections routine by JohannesErasmus is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
building muscle 4 days all sections for men mostly. wide variety of builds. can be adjusted accordingly. low on cardio
Routine detail
Mon
Upper body (Machines Only)
Est. 113 min
18 exercises
Indoor Cycling
1 Set
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Pulldown Bicep Curl
4 Sets x 10 Reps
Cable Judo Flip
4 Sets x 10 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Walking
1 Set
Tue
Lower Body
Est. 105 min
16 exercises
Recumbent Bike
1 Set
Machine Hip Abduction
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 10 Reps
Smith Machine Hack Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Kettlebell One-Arm Palm Clean
4 Sets x 10 Reps
Bench Quad Stretch (Supine)
4 Sets x 8 Reps
Walking
1 Set
Wed
Dumbells & Cardio
Est. 105 min
15 exercises
Pilates
5 Sets
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 10 Reps
Kettlebell Sumo High Pull
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Walking
1 Set
Thu
Weights
Est. 100 min
25 exercises
Stationary Bike
1 Set
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Bicep Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Walking
1 Set
