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5 days / week
Bulking
Advanced
Machine strength
Plan Details
The 5 days / week routine by SerSerLema is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest A
Est. 42 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Mon
Triceps
Est. 26 min
4 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Tue
Back A
Est. 47 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Tue
Biceps
Est. 20 min
3 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Legs A
Est. 46 min
7 exercises
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Wed
Legs B
Est. 46 min
7 exercises
Barbell Single-Leg Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Chest B
Est. 42 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Thu
Shoulders
Est. 33 min
5 exercises
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Fri
Back B
Est. 47 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Abs
Est. 35 min
8 exercises
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Cable Reverse Wood Chop
3 Sets x 8 Reps
