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Non - weekend warrior
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Non - weekend warrior routine by dlavreniuk is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Chest and Tri's
Est. 0 min
15 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Cable Inner Chest Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 12,10,8,8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Mountain Climber
4 Sets x 10 Reps
Tue
Back and Bi's
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Wed
Shoulder and Delt's
Est. 0 min
13 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Overhead Raise (Supine)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 30 Reps
Thu
Leg Day!
Est. 0 min
15 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Fri
Chest and Bi’s
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Butterfly
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Sat
Shoulders & Arms
Est. 0 min
8 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Rear Delt Row to Neck
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
