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Full body strenght workout*
Bulking
Advanced
Machine strength
Plan Details
The Full body strenght workout* routine by lumihervaz is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
I train the abs/oblique abs every day I'm at the gym. At Monday and friday i train "abs" and on Thursday, Tuesday and Saturday I train "Oblique abs".
Routine detail
Mon
Chest
Est. 48 min
8 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 8,8,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 15,12,6,6,6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12,12,10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Tue
Legs
Est. 55 min
9 exercises
Jump Rope
1 Set
Barbell Squat
5 Sets x 10,10,8,8,6 Reps
Machine Leg Extension
5 Sets x 15,15,12,12,10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 15,15,12,12,10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,6 Reps
Bodyweight Walking Lunge
2 Sets x 30 Reps
Thu
Back
Est. 60 min
11 exercises
Jump Rope
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable Seated Row
4 Sets x 10,8,6,6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Fri
Sholders
Est. 45 min
7 exercises
Dumbbell Bent-Over Raise
4 Sets x 12,12,10,10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 12,12,10 Reps
Jump Rope
1 Set
Barbell Behind the Back Shrug
4 Sets x 12,12,10,10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15,12,8,8,6 Reps
Barbell Upright Row
3 Sets x 10 Reps
Sat
Arms
Est. 49 min
8 exercises
Weighted Tricep Dip
4 Sets x 15,12,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15,10,8,8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12,10,8,8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Jump Rope
1 Set
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10,8,8,8 Reps
Any
stretching
Est. 103 min
18 exercises
Wall Calf Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
90/90 Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Shell Stretch
3 Sets x 8 Reps
Back Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Stability Ball Back Stretch (Prone)
3 Sets
Stability Ball Low Back Stretch
3 Sets
Tricep Stretch
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Chest and Shoulder Stretch
3 Sets x 8 Reps
Assisted Chest Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
