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New
General
Advanced
Machine strength
Plan Details
The New routine by bultmacp is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Tris
Est. 87 min
11 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 20 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Tue
Back and bis
Est. 77 min
10 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Wed
Shoulders
Est. 75 min
10 exercises
Weight Plate Shrug
3 Sets x 12 Reps
Arm Circles
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Thu
Arms
Est. 89 min
12 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell Twist
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Fri
Legs
Est. 63 min
8 exercises
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Any
Abs
Est. 145 min
12 exercises
Decline Crunch
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Stationary Bike
4 Sets
