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m140 MET WEEK1
Bulking
Advanced
Machine strength
Plan Details
The m140 MET WEEK1 routine by ajdelecfit is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
week 2
Routine detail
Day 1
day1chest& triceps
Est. 79 min
12 exercises
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Dip
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 8 Reps
Day 2
day2 ham calves
Est. 52 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Mountain Biking
1 Set
Day 3
day3 back biceps
Est. 69 min
10 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Rowing
1 Set
Day 4
day 4 dead lift shoulders calves
Est. 77 min
10 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
day5 quads
Est. 113 min
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Squat
4 Sets x 12 Reps
Jump Rope
1 Set
Day 6
day6 chest tricepd
Est. 120 min
7 exercises
Machine Bench Press
5 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Tricep Kickback
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
