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extra
Bulking
Advanced
Machine strength
Plan Details
The extra routine by doki21 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
back
Est. 86 min
17 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Any
biceps
Est. 74 min
14 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
teiceps
Est. 65 min
13 exercises
Dip
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Any
chest
Est. 172 min
33 exercises
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Barbell Front Raise Pullover
3 Sets x 10 Reps
Barbell Front Raise Pullover
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Kettlebell One-Arm Floor Press
3 Sets x 10 Reps
Medicine Ball One-Arm Push-Up
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Any
leg
Est. 143 min
32 exercises
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Ankle Circles
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Any
z ekstra bul
Est. 204 min
40 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
