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Weights (add in your own rest days)
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Weights (add in your own rest days) routine by Cookie1388 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pick 6-10 exercises and at least 1 compound exercise for each muscle group worked, 3 sets of 8-10 reps as an initial starter for muscle growth. Add in drop sets and super sets when you feel the need to do so.
Routine detail
Day 1
Triceps
Est. 0 min
18 exercises
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
One arm tricep extension (no attachment)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
3 Sets x 8 Reps
Tricep Pushdown (Overhand)
3 Sets x 8 Reps
Tricep Pushdown (Underhand)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Day 1
Chest
Est. 0 min
22 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Chest Press Across Body
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pec Fly Machine
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Wide cable fly (low)
3 Sets x 8 Reps
Wide cable fly
3 Sets x 8 Reps
Pike Push-up
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 2
Back
Est. 0 min
18 exercises
Machine Seated Row
5 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back row on barbell (body weight)
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Day 2
Biceps
Est. 0 min
20 exercises
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Bicep curl - V Bar cable
4 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell 21’s
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ bar curl (wide grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
One arm curl (no attachment)
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable floor v bar curl
3 Sets x 8 Reps
EZ Curl Elbows behind
3 Sets x 8 Reps
Waiter Curl
3 Sets x 8 Reps
Day 3
Shoulders
Est. 0 min
19 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Weight Plate Front Raise
6 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable front raise (bar between legs)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Leaning lat raise
3 Sets x 8 Reps
Day 3
Traps
Est. 0 min
7 exercises
Dumbbell Shoulder Shrug
9 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Day 4
Legs
Est. 0 min
18 exercises
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Side leg press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Day 5
Abs
Est. 0 min
17 exercises
Decline bench weighted sit up
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
