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Ninde
Bulking
Advanced
Machine strength
Plan Details
The Ninde routine by Bertoni-Lee is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest, tricep, abbs
Est. 62 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Inner Chest Press
1 Set x 30 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Plank
3 Sets
Leg Raise
3 Sets x 10 Reps
Day 2
leggs
Est. 51 min
8 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Barbell Sumo Deadlift
3 Sets x 10,8,6 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Day 3
shoulders, biceps abss
Est. 93 min
13 exercises
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Shoulder Press
1 Set x 30 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 16 Reps
Day 4
back bicep triceps
Est. 74 min
11 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
T Bar Row
1 Set x 30 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
