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Radstock workout
Bulking
Advanced
Machine strength
Plan Details
The Radstock workout routine by TyHayward is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest (2)
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
2 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Mon
Chest (1)
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Slingshot Bench Press
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Tue
Back (2)
Est. 52 min
7 exercises
Pendlay Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Straight Arm- Pulldown
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Tue
Back (1)
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Straight Arm- Pulldown
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Thu
Legs (1)
Est. 53 min
7 exercises
Machine Leg Press
6 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sat
Shoulders (1)
Est. 42 min
6 exercises
Barbell Military Press
4 Sets x 5 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Sat
Shoulders (2)
Est. 47 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
