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Triathlon Routine
Bulking
Intermediate
Machine strength
Plan Details
The Triathlon Routine routine by jonreiman is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Day 1: BICEPS, TRICEPS, AND CALVES
Est. 79 min
10 exercises
Barbell Curl
4 Sets x 8 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Tue
DAY 2: LEGS AND ABS
Est. 94 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Flutter Kick
3 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Machine Hip Adduction
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Cable Crunch Kneeling Rotation
4 Sets x 8 Reps
Hanging Knee Raise
7 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Thu
DAY 4: CHEST, TRICEPS AND GLUTES
Est. 91 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Flutter Kick
7 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Scissor Kick
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Exercise Dome Push-Up
4 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Fri
DAY 5: BACK AND CALVES
Est. 75 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Long Jump
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Machine Single-Leg Calf Press
5 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Sat
DAY 6: SHOULDERS AND BICEPS
Est. 87 min
10 exercises
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Scissor Kick
4 Sets x 15 Reps
Any
Runners workout
Est. 77 min
12 exercises
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Bridge
3 Sets
Flutter Kick
2 Sets x 20 Reps
Side Bridge
3 Sets
Plank
3 Sets
Forearm Plank with Hip Abduction
2 Sets x 10 Reps
Alternating Leg Bridge
3 Sets x 10 Reps
Glute Kickback (Kneeling)
2 Sets x 8 Reps
All Fours Quad Stretch
2 Sets x 8 Reps
Weighted Side Bend
2 Sets x 20 Reps
Windshield Wipers
2 Sets x 10 Reps
