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Simple intermediate routine
Bulking
Intermediate
Machine strength
Plan Details
The Simple intermediate routine routine by ryanlawson361 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High intensity workouts for maximum muscle gain.
Routine detail
Mon
Cardio
Est. 240 min
5 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Indoor Cycling
1 Set
Tue
Back + Biceps + Forearm
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Reverse weight wrist curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Weight wrist curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Wed
Legg day
Est. 57 min
7 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Squat
5 Sets x 7 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Chest and Shoulder day
Est. 46 min
7 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Ab Day
Est. 61 min
10 exercises
Crunch
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Sat
Back and Biceps day
Est. 60 min
8 exercises
Cable Elevated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Sun
Chest + Shoulder + Tricep
Est. 65 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
