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Standard 1 v.5
Bulking
Intermediate
Machine strength
Plan Details
The Standard 1 v.5 routine by bvdh1972 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 52 min
6 exercises
Leverage Chest Press
6 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Day 2
Legs
Est. 49 min
6 exercises
Hex Bar Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
5 Sets x 12 Reps
Plank
4 Sets
Day 3
Back & Abs
Est. 50 min
6 exercises
Cable Front Lat Pulldown (Close Grip)
6 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable Seated Row
5 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Day 4
Shoulders & Calves
Est. 55 min
7 exercises
Leverage Shoulder Press
6 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 5
Arms
Est. 50 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Tri Push Down Machine
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 6
Cardio
Est. 23 min
9 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
Running
1 Set
Rowing
1 Set
Mountain Biking
1 Set
Road Cycling
1 Set
Rowing
1 Set
Step Machine
1 Set
Day 7
Fitness Test A
Est. 45 min
10 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
