
Bulking
Advanced
Machine strength
Plan Details
The Super Set Split Alternating Weeks routine by a2drew is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Each week will be a different group of excercises so your muscles don't catch on to whats happening. Each day will be supersets of the different muscle groups. Super set a chest excerise with a bicep, a back excercise with a tricep, and a quad exercise with a hamstring or calf exercise. Focus on your form and contraction of your muscles. in between each set have a 45 to 75 second rest for the first 3 sets then do a rest pause or drop set on the fourth. You can mix it up a bit by changing your reps every 2 weeks. 16 reps then 12 then 8 then 4.
Routine detail
Day 1
Chest and Biceps
Est. 51 min
7 exercises
Day 2
Shoulders and Abs
Est. 58 min
8 exercises
Day 3
Back And Triceps
Est. 48 min
7 exercises
Day 4
Legs and Abs
Est. 46 min
9 exercises
Day 6
Biceps and Chest
Est. 66 min
9 exercises
Dumbbell Alternating Bench Press
4 Sets x 8 Reps
Day 7
Shoulders and Abs
Est. 62 min
8 exercises
Day 8
Triceps and Back
Est. 54 min
7 exercises
Day 9
Legs and Abs
Est. 60 min
8 exercises
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