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Summer 2018 Workout Plan
Bulking
Advanced
Machine strength
Plan Details
The Summer 2018 Workout Plan routine by benb703 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Tricep
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Tricep Extension Machine
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Back/Biceps
Est. 53 min
6 exercises
Barbell Curl
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 30 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Thu
Chest/Shoulders
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Seated Wide Grip Row
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Fri
Back/Bicep
Est. 49 min
7 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Sat
LEG DAY
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
