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Chris & Maria P1
Bulking
Intermediate
Machine strength
Plan Details
The Chris & Maria P1 routine by richiwatts is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Peter Plan 1, 3 day split train 4 day week. 5 min warm on cardio machine.
Routine detail
Day 1
Chest/Shoulders
Est. 63 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Day 2
Back/Arms
Est. 69 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Wide grip cable rows
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 3
Legs/Abs
Est. 68 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
