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My routine
Bulking
Intermediate
Machine strength
Plan Details
The My routine routine by asabbath is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest Shoulders (EASY)
Est. 105 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
kneeling barbell front raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
One arm cable punch
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Tue
Back Abs (HARD)
Est. 179 min
22 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
weighted plank
4 Sets
Weighted Bridges
4 Sets
Hanging Knee Raise Rotation
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Ab circuit
4 Sets x 10 Reps
Wide Grip Rows
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Deltoid Rope Pull
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Hanging Leg Spirals
4 Sets x 8 Reps
Hyperextention side crunches
4 Sets x 8 Reps
Wed
Biceps Triceps (EASY)
Est. 212 min
22 exercises
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Rowing
1 Set
Cable Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
4 Sets x 8 Reps
Thu
Legs (HARD)
Est. 93 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Ground base squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Walking w Weights
3 Sets
Fri
Chest Shoulders (HARD)
Est. 202 min
19 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Rowing
1 Set
Barbell Military Press
3 Sets x 8 Reps
kneeling barbell front raise
3 Sets x 8 Reps
One arm cable punch
4 Sets x 8 Reps
1.5 Rep Lateral Raise
4 Sets x 8 Reps
Sat
Back Abs (EASY)
Est. 240 min
33 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
1 Set
Crunch
4 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Side Bridge
2 Sets
Treadmill Running
1 Set
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Rear Deltoid Machine
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Wide Grip Rows
4 Sets x 8 Reps
Ab circuit
3 Sets x 1 Reps
Weighted Bridges
3 Sets
Indoor Cycling
1 Set
weighted plank
3 Sets
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Hanging Leg Spirals
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Sun
Biceps Triceps (HARD)
Est. 240 min
32 exercises
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Treadmill Running
1 Set
Machine Seated Calf Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hip Abductor
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Indoor Cycling
1 Set
Machine Seated Tricep Dip
3 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
