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Bilal PT
Bulking
Intermediate
Machine strength
Plan Details
The Bilal PT routine by bilalis is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 73 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Tue
Legs and Back + Marathon
Est. 77 min
14 exercises
Smith Machine Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Wed
Shoulder and Biceps
Est. 89 min
16 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Thu
Cardio e Defaticamento + Marathon
Est. 0 min
0 exercises
This day is empty
Fri
Chest + Triceps
Est. 0 min
0 exercises
This day is empty
Sat
Maratona lunga
Est. 0 min
0 exercises
This day is empty
Sun
Legs
Est. 0 min
0 exercises
This day is empty
