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Wiley Routine
Bulking
Beginner
Machine strength
Plan Details
The Wiley Routine routine by craignicolewiley is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back / Biceps
Est. 33 min
5 exercises
Cable Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Day 2
Chest
Est. 26 min
4 exercises
Cable Incline Fly
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 3
Legs
Est. 32 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Shoulders and Triceps
Est. 33 min
5 exercises
Cable Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
