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Clarks workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Clarks workout routine by DJuanMC is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Nice routine
Routine detail
Mon
Chest
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10,8,8 Reps
Cable Lower Chest Raise
3 Sets x 12,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12,12,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Tue
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10,8,8,6 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12,12,10 Reps
Machine Seated Row
3 Sets x 8 Reps
Walking
1 Set
Wed
Shoulder
Est. 0 min
7 exercises
Barbell Shoulder Press
4 Sets x 8,8,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,8,8,6 Reps
Weight Plate Front Raise
3 Sets x 15,11,11 Reps
Machine Lateral Shoulder Raise
3 Sets x 15,12,12 Reps
Machine Shoulder Press
3 Sets x 15,12,12 Reps
Cable Rope Deltoid Row
3 Sets x 15,12,12 Reps
Cable External Rotation
3 Sets x 15,12,12 Reps
Thu
Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,8 Reps
Walking
1 Set
Fri
Arms
Est. 0 min
7 exercises
EZ Bar Curl
4 Sets x 10,10,10,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,10,8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 20 Reps
