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THICK-PLAN
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The THICK-PLAN routine by Diego4545 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Back & Fore & Bi
Est. 0 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 2
Che & Tri
Est. 0 min
7 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
Shoulder
Est. 0 min
6 exercises
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Day 4
Legs 1
Est. 0 min
7 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 4
Legs 2
Est. 0 min
5 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
4 Sets x 30 Reps
