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off season grind
Bulking
Advanced
Machine strength
Plan Details
The off season grind routine by vankyspanky is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest
Est. 36 min
4 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Wed
Legs
Est. 55 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Back
Est. 47 min
6 exercises
Barbell Rack Pull
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
shoulders
Est. 49 min
6 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
