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1
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 1 routine by kareemthesage is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper 1
Est. 0 min
24 exercises
SMR :Thoratic & Lumbar
1 Set
SMR : Lats
1 Set
Stability Ball Lat Stretch
10 Sets
Machine Ab Crunch
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 12 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Step Machine
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Tue
UPPER 2
Est. 0 min
25 exercises
SMR :Thoratic & Lumbar
3 Sets
SMR : Lats
3 Sets
Stability Ball Lat Stretch
3 Sets
Cable Side Bend
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Stability Ball Wood Chop
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Exercise Dome Push-Up
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Wed
UPPER 3
Est. 0 min
19 exercises
SMR :Thoratic & Lumbar
3 Sets
SMR : Lats
3 Sets
Stability Ball Lat Stretch
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Stability Ball Wood Chop
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
