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161 day challenge
Bulking
Advanced
Machine strength
Plan Details
The 161 day challenge routine by oomaar is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.
Routine detail
Any
Back and Triceps
Est. 100 min
8 exercises
Cable Parallel Lat Pulldown
5 Sets x 12,5,5,5,5 Reps
Cable Seated Row
4 Sets x 12,12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12,5,5,5,5 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,12,10,8 Reps
Smith Machine Deadlift
4 Sets x 12,12,10,8 Reps
Elliptical Training
3 Sets
Any
Chest and Abs
Est. 102 min
9 exercises
Air Bike
3 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Decline Fly
4 Sets x 12,12,10,8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 12,12,10,8 Reps
Dumbbell Bench Press
4 Sets x 12,12,10,8 Reps
Dumbbell Fly
4 Sets x 12,12,10,8 Reps
Elliptical Training
3 Sets
Any
Leg back
Est. 119 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Elliptical Training
3 Sets
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Any
Legs
Est. 110 min
10 exercises
Smith Machine Squat
4 Sets x 12,12,10,8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12,12,10,8 Reps
Dumbbell Lunge
4 Sets x 12,12,10,8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12,12,10,8 Reps
Machine Hip Adduction
4 Sets x 12,12,10,8 Reps
Elliptical Training
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Any
Biceps triceps
Est. 113 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Rowing
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Any
Abs sholders
Est. 105 min
8 exercises
Barbell Push Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Rowing
3 Sets
Cable Rope Face Pull
3 Sets x 8 Reps
Plank
3 Sets
Any
Biceps and Shoulders
Est. 114 min
11 exercises
EZ Bar Curl
4 Sets x 12,12,10,8 Reps
Dumbbell Lateral Raise
4 Sets x 12,12,10,8 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Dumbbell Rotational Curl
2 Sets x 30 Reps
Cable front raise
5 Sets x 5 Reps
Seated reverse fly
3 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Seated reverse fly
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Elliptical Training
3 Sets
