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Rachael training
Bulking
Beginner
Machine strength
Plan Details
The Rachael training routine by xtremelatino is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Arms
Est. 69 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Day 2
Legs
Est. 74 min
9 exercises
Machine Leg Extension
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 3
Back and Shoulders
Est. 65 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 4 Reps
Dumbbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 4
Abs
Est. 44 min
5 exercises
Weighted Crunch
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 30 Reps
Day 5
Chest and Arms
Est. 44 min
5 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Day 6
Legs
Est. 56 min
6 exercises
Machine Leg Extension
5 Sets x 12 Reps
Barbell Squat
5 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Day 7
Back and Shoulders
Est. 128 min
11 exercises
Machine Inverted Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 128 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 8 Reps
