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Les
Bulking
Advanced
Machine strength
Plan Details
The Les routine by Firegoat22 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Back & Biceps
Est. 240 min
14 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
hip Abductor
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Andriod Abs App
1 Set
Walking
1 Set
Any
chest triceps
Est. 240 min
12 exercises
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Andriod Abs App
1 Set
Running
1 Set
Any
shoulder traps
Est. 240 min
13 exercises
Walking
1 Set
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Andriod Abs App
1 Set
Walking
1 Set
