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January/February
Bulking
Advanced
Machine strength
Plan Details
The January/February routine by TomRollinson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6 days/week training split. Focusing on muscle gain.
Routine detail
Mon
Chest/Triceps
Est. 74 min
12 exercises
Barbell Bench Press
5 Sets x 12,10,8,6,15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Tue
Back/Biceps
Est. 71 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
21s
3 Sets x 21 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Wed
Legs/Abs
Est. 79 min
14 exercises
Barbell Squat
4 Sets x 8,8,10,10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10,12,14 Reps
Machine Leg Extension
4 Sets x 12,10,8,20 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12,12,20,20 Reps
Bear Crawls
3 Sets
Jump Squat
3 Sets
Jump Rope
3 Sets
Jackknife Sit-Up
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Fri
Arms
Est. 89 min
13 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell French Press
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Sat
Shoulders/Abs/Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Cardio/Abs
Est. 0 min
0 exercises
This day is empty
