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Johnson New Bulk
Bulking
Advanced
Machine strength
Plan Details
The Johnson New Bulk routine by mook1e is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Standard Workout for strength. Trying a 3 day split, twice a week. I usually sprint for 5 minutes or ride the stationary bike prior to each workout.
Routine detail
Mon
Chest and Shoulders
Est. 240 min
23 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Cable Rope Face Pull
3 Sets x 10 Reps
weighted figure eights
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Isolateral decline one arm cross press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell High Pull
3 Sets x 10 Reps
Dumbbell cross-body raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Tue
Back and Arms
Est. 240 min
27 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hyperextension Y raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Reverse Spider Curl
3 Sets x 10 Reps
Dumbell incline bench triceps kickbacks
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable one arm reverse wood chopper
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Upward Facing Dog
3 Sets x 10 Reps
Wed
Leg Day Muthafuka'!
Est. 240 min
26 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Bodyweight Wall Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Launchers
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Lying exercise ball hamstring roll
3 Sets x 10 Reps
Band oblique twist
3 Sets x 10 Reps
Hanging Hip Squeeze
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Kneeling Hip Flexor
3 Sets x 1 Reps
Bridge
3 Sets
All Fours Quad Stretch
3 Sets x 10 Reps
Knee Across the Body
3 Sets x 10 Reps
Hamstring Stretch
3 Sets x 1 Reps
Thu
Chest and Shoulders
Est. 240 min
22 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Cable Rope Face Pull
3 Sets x 10 Reps
weighted figure eights
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Isolateral decline one arm cross press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell High Pull
3 Sets x 10 Reps
Dumbbell cross-body raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Fri
Back and Arms
Est. 240 min
29 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hyperextension Y raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Reverse Spider Curl
3 Sets x 10 Reps
Dumbell incline bench triceps kickbacks
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable one arm reverse wood chopper
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Upward Facing Dog
3 Sets x 10 Reps
Sat
Leg Day
Est. 240 min
27 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Bodyweight Wall Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Calf Launchers
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 10 Reps
Jump Rope
1 Set
Lying exercise ball hamstring roll
3 Sets x 10 Reps
Band oblique twist
3 Sets x 10 Reps
Hanging Hip Squeeze
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Hamstring Stretch
3 Sets x 1 Reps
Knee Across the Body
3 Sets x 10 Reps
Kneeling Hip Flexor
3 Sets x 1 Reps
All Fours Quad Stretch
3 Sets x 10 Reps
Any
PT stretch
Est. 0 min
0 exercises
This day is empty
