Loading...
daily workout
Bulking
Advanced
Machine strength
Plan Details
The daily workout routine by Bford2013 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Monday chest and triceps, Tuesday back, Wednesday legs, Thursday shoulders, Friday chest and arms, Saturday legs, Sunday shoulders.
Routine detail
Mon
chest and triceps
Est. 46 min
7 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 Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
Back
Est. 38 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Wed
Legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
shoulders
Est. 26 min
4 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Fri
chest and arms
Est. 50 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
legs
Est. 37 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sun
shoulders
Est. 33 min
5 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
