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Bulk up
Bulking
Advanced
Machine strength
Plan Details
The Bulk up routine by keandre251 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Arms
Est. 82 min
6 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
11 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
11 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
9 Sets x 10 Reps
Machine Hammer Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Chest
Est. 68 min
6 exercises
Machine Bench Press
7 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Leverage Chest Press
5 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Cable Lower Chest Raise
7 Sets x 8 Reps
Barbell Bench Press
6 Sets x 8 Reps
Wed
Back & shoulders
Est. 87 min
9 exercises
Machine Assisted Pull-Up
5 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
7 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Thu
Abs and cardio
Est. 36 min
4 exercises
Decline Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
Legs
Est. 64 min
6 exercises
Treadmill Running
1 Set
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Smith Machine Squat
6 Sets x 8 Reps
Sun
Powerlift
Est. 34 min
3 exercises
Smith Machine Squat
5 Sets x 10 Reps
Smith Machine Bench Press
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
