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2017 Workout
Bulking
Intermediate
Machine strength
Plan Details
The 2017 Workout routine by Brofost is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Swurf.
Routine detail
Mon
Shoulders
Est. 143 min
26 exercises
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
![[ - - - - - - - - - - Optional - - - - - - - - - - ] Demonstration](/icons/muscle/cardioIcon.svg){kind=icon}
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Tri-Set Dumbell Raise
3 Sets x 10 Reps
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Cross Body Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Running
1 Set
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Ab Coaster
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Sauna
1 Set
Rear Delt Extensions
3 Sets x 10 Reps
Rope Cardio
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
Biceps & Triceps
Est. 155 min
27 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Cross Body Crunch
3 Sets x 60 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Ab Coaster
3 Sets x 10 Reps
Sauna
1 Set
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Cable Rope Hammer Curl
3 Sets x 10 Reps
21s
3 Sets x 10 Reps
Leaning Concentration Curls
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Wed
Legs
Est. 125 min
14 exercises
Machine Leg Press
6 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Cross Body Crunch
3 Sets x 60 Reps
Crunch
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Hack Squat
3 Sets x 10 Reps
Thu
Chest
Est. 240 min
36 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 60 Reps
Sit-Up
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 10 Reps
Running
1 Set
Push-Up
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Running
1 Set
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Heavy Bag
1 Set
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Kettlebell Obliques
3 Sets x 10 Reps
Sauna
1 Set
Ab Coaster
3 Sets x 10 Reps
Racketball
1 Set
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Fri
Back & Legs
Est. 201 min
23 exercises
Machine Leg Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
[ - - - - - - - - - - Optional - - - - - - - - - - ]
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Ab Coaster
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Running
1 Set
Boxing
1 Set
Any
00 Morning
Est. 68 min
8 exercises
Push-Up
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 5 Reps
Cross Body Crunch
3 Sets x 60 Reps
Crunch
3 Sets x 60 Reps
Oblique Crunch
3 Sets x 20 Reps
Any
01 Upper Body
Est. 156 min
29 exercises
Barbell Bench Press
5 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Pull
3 Sets x 8 Reps
Shrugs / Curls
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dips
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Machine Pull
1 Set x 30 Reps
Crunch
3 Sets x 10 Reps
Weighted Side Rotation
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Ab Coaster
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Heavy Bag
1 Set
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Any
02 Lower Body
Est. 51 min
10 exercises
Machine Leg Press
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Rowing Machine
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Any
Random
Est. 118 min
22 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Rope Cardio
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Weight Plate High Front Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Ab Coaster
3 Sets x 10 Reps
Any
99 Jacob's biceps.
Est. 44 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Weighted Three Bench Dip
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
