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1st week
Bulking
Intermediate
Machine strength
Plan Details
The 1st week routine by soulric is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 week alternating
Routine detail
Mon
Chest
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Tue
Back
Est. 46 min
7 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Wed
Legs/Abs
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Bi/Tri
Est. 52 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Shoulders
Est. 46 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Arnold Press (Stability Ball)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Sat
Abs
Est. 49 min
8 exercises
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Side Bridge
3 Sets
Cable Side Bend
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
