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My Plan
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The My Plan routine by Tbone3144 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
My plan Built-in Bulking Routine . This routine was designed for bodybuilding who want to gain muscle. This 4 day split routine consists of chest tri's,back bi's,shoulders abs,legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Back, Biceps
Est. 0 min
14 exercises
Pull-Up
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Tue
Chest and Triceps
Est. 0 min
14 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Coffin Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 15 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
4 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Wed
legs
Est. 0 min
11 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Thu
Shoulders
Est. 0 min
12 exercises
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Fri
Arms
Est. 0 min
14 exercises
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Any
Abs
Est. 0 min
5 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Plank
4 Sets
Any
cardio
Est. 0 min
2 exercises
Elliptical Training
4 Sets
Treadmill Running
4 Sets
