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123
Bulking
Advanced
Machine strength
Plan Details
The 123 routine by hetfieldd123 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs / Glutes 1
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Plie Squat
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Tue
Chest / Shoulders / Triceps
Est. 81 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Bench Press
2 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Incline Tricep Extension
2 Sets x 12 Reps
Elliptical Training
1 Set
Wed
Cardio / Abs
Est. 80 min
6 exercises
Running
1 Set
Decline Crunch
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
Back / Biceps / Forearm
Est. 68 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Elliptical Training
1 Set
Fri
Legs / Glutes 2
Est. 42 min
6 exercises
Dumbbell Lunge
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Cable Hip Abduction
2 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Hip Extension (Standing)
2 Sets x 15 Reps
