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Solo
Bulking
Advanced
Machine strength
Plan Details
The Solo routine by fidomuh is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 180 min
18 exercises
Barbell Bench Press
8 Sets x 10 Reps
Dumbbell Bench Press
8 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Smith Machine Bench Press
10 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Dragon Flag
3 Sets x 10 Reps
Day 2
Biceps and back
Est. 139 min
15 exercises
Treadmill Running
1 Set
EZ Bar Curl
8 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Machine One-Arm Pulldown
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Cable Dual Overhead Curl
5 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Step Machine
1 Set
Day 3
Legs
Est. 187 min
22 exercises
Treadmill Running
1 Set
Barbell Squat
8 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Leg Press
10 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Day 4
Triceps and Chest
Est. 84 min
8 exercises
Smith Machine Bench Press
10 Sets x 10 Reps
Machine Incline Chest Press
8 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Day 5
Back
Est. 148 min
18 exercises
Barbell Deadlift
10 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
10 Sets x 6 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Plank
3 Sets
