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U-L-U-L-A SHIVATA
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The U-L-U-L-A SHIVATA routine by Nimi543 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Lower Body
Est. 163 min
8 exercises
Jump Rope
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Tue
ARM DAAAYYY
Est. 93 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Dip
5 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
cross body cable extension
5 Sets x 10 Reps
Dumbbell Seated Hammer Curl
5 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 20 Reps
Wed
Upper Body Hypertrophy
Est. 94 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Thu
Lower Body
Est. 163 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Jump Rope
1 Set
Fri
rest / extra if home
Est. 41 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
weighted sit up
3 Sets x 20 Reps
Sat
rest / extra if home
Est. 41 min
5 exercises
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
weighted sit up
3 Sets x 20 Reps
Sun
Upper Body Strength
Est. 97 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
cross body cable extension
5 Sets x 10 Reps
Dumbbell Seated Hammer Curl
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
