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2017 routine
Bulking
Advanced
Machine strength
Plan Details
The 2017 routine routine by brooklyn_0505 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and back
Est. 55 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Wed
Legs and abs
Est. 43 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Thu
Shoulders and arms
Est. 55 min
8 exercises
Weight Plate Reverse Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Kettlebell Clean
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Sat
Full body
Est. 35 min
5 exercises
Parallel Bar Leg Raise
3 Sets x 10 Reps
Kettlebell Renegade Row
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
