Loading...
POKB Workout
Bulking
Advanced
Machine strength
Plan Details
The POKB Workout routine by bmaffett is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
1 Set x 15 Reps
EZ Bar Tricep Extension
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
1 Set x 15 Reps
Tue
Leg day
Est. 68 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Thu
Shoulder day
Est. 67 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Fri
Back and Biceps day
Est. 63 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
1 Set x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
