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Sweat
Bulking
Beginner
Machine strength
Plan Details
The Sweat routine by SuperMe is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
Day 6 Delts/Calves
Est. 60 min
7 exercises
Cable Lateral Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Wed
Day 7 Arms
Est. 71 min
8 exercises
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Thu
Day 1. Legs
Est. 60 min
7 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 20 Reps
Hack Squat
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Glute Kickback (Kneeling)
4 Sets x 15 Reps
Fri
Day 2. Chest/Calves
Est. 73 min
9 exercises
Machine Fly
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Sun
Day 4 Back
Est. 58 min
7 exercises
Cable Seated Row
4 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
