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The Work
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The The Work routine by brok3nhal0 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pathway to clarity…
Routine detail
Mon
- - Chest & Triceps
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Tri-cep overhead ext
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Tricep modified pushdown
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Tue
- - B@ck & Bic3ps
Est. 0 min
10 exercises
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
TBAR
3 Sets x 12 Reps
Wall curl
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
45 degree back row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Wed
- - Compound
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Hip & Glute
3 Sets x 8 Reps
Thu
- - Utility
Est. 0 min
8 exercises
Hanging Leg Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Wrist Roller
2 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Fri
- ? -
Est. 0 min
7 exercises
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Bent over (rear delts)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sat
- - L3gs - -
Est. 0 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
