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Zoncha Perfect Routine
Bulking
Advanced
Machine strength
Plan Details
The Zoncha Perfect Routine routine by Zonkix is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions. The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions. For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set. There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve. *** Note : Diet is key when you are performing this routine. For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller. You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Day 1
1st - Chest, Back
Est. 240 min
39 exercises
Elliptical Training
1 Set
Cable External Rotation
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Barbell Bench Press
7 Sets x 14,12,10,8,6,6,6 Reps
Dumbbell Fly
7 Sets x 15 Reps
Push-Up
7 Sets x 12 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
weigh dips
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dip
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Cable Flat Bench Fly
5 Sets x 12 Reps
Cable Incline Press
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Barbell Deadlift
6 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Machine Inverted Row
5 Sets x 12 Reps
Barbell One-Arm Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Pull-Up
3 Sets x 15 Reps
Machine Back Extension
5 Sets x 12 Reps
Day 2
Shoulders
Est. 240 min
28 exercises
Elliptical Training
1 Set
Cable External Rotation
5 Sets x 12 Reps
Barbell Clean and Jerk
5 Sets x 14,12,10,8,6 Reps
Cable Internal Rotation
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 12 Reps
Single Arm Barbell Push Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
7 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
7 Sets x 12 Reps
Dumbbell Seated Arnold Press
6 Sets x 8 Reps
Cable Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Shoulder Abduction
5 Sets x 12 Reps
Dumbbell Shoulder Press
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 20 Reps
Cable Front Raise
5 Sets x 12 Reps
plate rise
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Cable Shoulder Press
5 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
5 Sets x 12 Reps
Single Arm Barbell Push Press
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12,10,8,6,6 Reps
Barbell Upright Row
5 Sets x 12 Reps
farmers walk
5 Sets x 1 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 25 Reps
Day 3
Arms, Forearms
Est. 240 min
27 exercises
Cable Internal Rotation
3 Sets x 15 Reps
Barbell Curl
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 24 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Hammer Curl
5 Sets x 12 Reps
Dumbbell Inner Bicep Curl
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Cable Rope Hammer Curl
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 20 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
5 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Bench Dip
5 Sets x 8 Reps
Dip
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 15 Reps
Day 4
Legs, Lower Back and Abs
Est. 165 min
18 exercises
Prisoner Squat
3 Sets x 20 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Deep Squat
6 Sets x 14,12,10,8,6,6 Reps
Barbell Front Squat
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Barbell Good Morning
4 Sets x 12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 14,12,10,8,6,6 Reps
Barbell Standing Calf Raise
4 Sets x 25 Reps
Donkey Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable seated row
5 Sets x 12 Reps
abtucror stretch
5 Sets x 12 Reps
abductor external stretch
5 Sets x 12 Reps
Day 5
Chest, Back and Abs
Est. 240 min
29 exercises
Elliptical Training
1 Set
Cable Internal Rotation
3 Sets x 20 Reps
Push-Up
7 Sets x 10 Reps
Dumbbell Bench Press
7 Sets x 12 Reps
Dumbbell Fly
7 Sets x 15 Reps
Cable Incline Press
7 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Incline Bench Press
7 Sets x 14,12,10,8,6,6,6 Reps
Dumbbell Incline Fly
7 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 15 Reps
Dip
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Decline Fly
5 Sets x 12 Reps
Cable Decline Press
5 Sets x 12 Reps
weigh dips
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12,10,8,6,6 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
T Bar Row
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Bench Row
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 14,12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,12,10,8,6 Reps
Cable Seated Row
5 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Leverage Machine Iso Row
5 Sets x 12 Reps
Barbell One-Arm Row
5 Sets x 12 Reps
Cable Elevated Row
5 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
5 Sets x 12 Reps
Day 6
Arms, Forearms, Shoulders and Abs
Est. 240 min
29 exercises
Elliptical Training
1 Set
Cable Internal Rotation
3 Sets x 15 Reps
Cable Front Raise
5 Sets x 12 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Machine Deltoid Raise
5 Sets x 12 Reps
Dumbbell Seated One-Arm Lateral Raise
5 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Hamer pull up
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 25 Reps
Dumbbell Concentration Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
5 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell One-Arm Seated Curl
5 Sets x 12 Reps
Barbell Seated Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Tricep Extension
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 20 Reps
Cable Shoulder Press
5 Sets x 12 Reps
Day 7
Legs, Lower Back and Abs
Est. 207 min
23 exercises
Indoor Cycling
1 Set
Prisoner Squat
3 Sets x 20 Reps
Cable Hip Abduction
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Cable Hip Abduction
5 Sets x 20 Reps
Back extension
5 Sets x 12 Reps
Glute Kickback (Kneeling)
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Machine Leg Press
7 Sets x 14,12,10,8,6,6,6 Reps
Barbell Squat
7 Sets x 14,12,10,8,6,6,6 Reps
Barbell Front Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Barbell Hack Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Barbell Good Morning
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
5 Sets x 25 Reps
Machine Back Extension
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Day 8
Evening ABS day 1
Est. 52 min
5 exercises
Crunch
4 Sets x 25 Reps
Bench Crunch
4 Sets x 25 Reps
Cross Body Crunch
4 Sets x 25 Reps
Stability Ball Crunch
4 Sets x 25 Reps
Sit-Up
5 Sets x 15 Reps
Day 9
Evening ABS day 2
Est. 41 min
4 exercises
Reverse Crunch
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Alternating Leg Bridge
4 Sets x 20 Reps
Day 10
Evening ABS day 3
Est. 39 min
5 exercises
Ab Draw Leg Slide
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Stability Ball Side Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
