Loading...
My Workout Plan
Bulking
Intermediate
Machine strength
Plan Details
The My Workout Plan routine by isaias.dan_iel is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Amount of reps if 12 range is 10-12. If 15 then 12-15. On 10-12 workouts go up to 12-15 as you progress then increase weight and go back down to original rep range.
Routine detail
Day 1
Back and Biceps
Est. 63 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Day 2
Chest and Triceps
Est. 62 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Day 3
Legs
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Weighted Lunges
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Day 4
Shoulders and Abs
Est. 62 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Seated Dumbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
