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Lean Muscle Building
Bulking
Intermediate
Machine strength
Plan Details
The Lean Muscle Building routine by spookybeing is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Biceps
Est. 75 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Tue
Legs
Est. 90 min
7 exercises
Machine Seated Calf Raise
3 Sets x 25 Reps
Barbell Squat
10 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Indoor Cycling
1 Set
Bench Leg Raise (Supine)
3 Sets x 25 Reps
Thu
Shoulders & Triceps
Est. 71 min
7 exercises
Dumbbell Upright Row
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 25 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Fri
Back
Est. 94 min
8 exercises
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 20 Reps
Barbell Deadlift
8 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Weighted Side Bend
3 Sets x 50 Reps
Weighted Trunk Rotation
3 Sets x 25 Reps
