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waterbury Simon back
Bulking
Intermediate
Machine strength
Plan Details
The waterbury Simon back routine by Nawidus is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 8
1
Est. 109 min
13 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Seated Bicep Curl
3 Sets x 12 Reps
Day 9
2
Est. 109 min
13 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 18 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 10
3
Est. 112 min
15 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 14 Reps
Dip
3 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Treadmill Running
1 Set
