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NSB full body
Bulking
Advanced
Machine strength
Plan Details
The NSB full body routine by BrandonMToy2 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Perfect training...
Routine detail
Mon
Chest/Abs
Est. 111 min
12 exercises
Barbell Bench Press
6 Sets x 20,16,8,4,4,4 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 16,12,8,4 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 16 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Tue
Biceps/Triceps
Est. 204 min
21 exercises
EZ Bar Curl
6 Sets x 20,16,8,4,4,4 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16,8,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Running
3 Sets
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Wed
Legs
Est. 95 min
10 exercises
Barbell Squat
6 Sets x 20,16,8,4,4,4 Reps
Machine Leg Press (Wide Stance)
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 16 Reps
Crunch
3 Sets x 50 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 12 Reps
Cable Judo Flip
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Thu
Back
Est. 123 min
12 exercises
Machine Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 20,16,8,4,4,4 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 16,12,8,4 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 16 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Fri
Shoulders/Abs
Est. 153 min
20 exercises
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 20,16,8,4,4,4 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly (Prone)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Plank
3 Sets
Cable Seated Crunch
3 Sets x 25 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Sat
Molets
Est. 56 min
5 exercises
Machine Calf Press
6 Sets x 20,16,8,4,4,4 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Sun
cardio
Est. 240 min
9 exercises
Running
1 Set
Jump Rope
1 Set
Walking
3 Sets
Jump Rope
1 Set
Jump Rope
1 Set
Rowing
3 Sets
Jump Rope
1 Set
Stationary Bike
3 Sets
Jump Rope
1 Set
