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small angle training
Bulking
Intermediate
Machine strength
Plan Details
The small angle training routine by markc7 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
instead of multiple sets each exercise, the exercise changes slightly each set, to more fully work through the range of each muscle.
Routine detail
Day 1
Chest and back
Est. 69 min
23 exercises
Smith Machine Decline Bench Press (Wide Grip)
1 Set x 8 Reps
Smith Machine Decline Bench Press
1 Set x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
1 Set x 8 Reps
Smith Machine Bench Press
1 Set x 8 Reps
Smith Machine Bench Press
1 Set x 8 Reps
Smith Machine Bench Press (Wide Grip)
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Cable V Bar Pulldown
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 5 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown
1 Set x 16 Reps
Dumbbell Alternating Bicep Curl
1 Set x 16 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
EZ Bar Curl
1 Set x 8 Reps
EZ preacher curl
1 Set x 8 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Reverse barbell curl
1 Set x 8 Reps
Day 2
Abs and shoulders
Est. 50 min
13 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Decline Crunch
1 Set
Parallel Bar Leg Raise
1 Set x 5 Reps
Jackknife Sit-Up
1 Set
Rotational Crunch
1 Set
Rotational Crunch
1 Set
Dumbbell Side Bend
1 Set x 5 Reps
Dumbbell Side Bend
1 Set x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Back Hyperextension
1 Set x 5 Reps
Day 3
Lower body
Est. 33 min
10 exercises
Barbell Squat (Wide Stance)
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat with Narrow Stance
1 Set x 8 Reps
Machine Leg Press (Wide Stance)
1 Set x 8 Reps
Machine Leg Press
1 Set x 5 Reps
Machine Leg Press (Narrow Stance)
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 16 Reps
Calf Press On Leg Press
1 Set x 8 Reps
Machine Single-Leg Calf Press
1 Set x 16 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
