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Pat's intense workout
Bulking
Advanced
Machine strength
Plan Details
The Pat's intense workout routine by Bounty-Hunter is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
triceps
Est. 54 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Any
chest
Est. 48 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Any
back
Est. 144 min
16 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
V Bar Pull-Up
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Gironda Sternum Pull-Up
3 Sets x 6 Reps
Chin-Up (Mixed Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Any
biceps
Est. 45 min
5 exercises
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Barbell Bicep Drag Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Any
shoulders
Est. 64 min
7 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Upright Row
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Any
abs
Est. 35 min
6 exercises
Decline Crunch
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Parallel Bar Leg Raise
3 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 6 Reps
Any
legs
Est. 36 min
4 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
