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My Normal Set
Bulking
Intermediate
Machine strength
Plan Details
The My Normal Set routine by Audax is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Daily Abs Workout
Est. 27 min
6 exercises
Stability Ball Crunch
3 Sets
Air Bike
3 Sets
Stability Ball Crunch
3 Sets
Dumbbell Side Bend
3 Sets
Hanging Leg Raise
3 Sets
Oblique Crunch
3 Sets
Any
Lower Body Day
Est. 40 min
8 exercises
Bridge
3 Sets
Dumbbell Side Bend
3 Sets
Machine Calf Raise
3 Sets
Machine Eliptical Squats
3 Sets
Machine Leg Curl (Prone)
3 Sets
Machine Leg Extension
3 Sets
Machine Leg Press
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Any
Chest & Back Day
Est. 84 min
15 exercises
Machine Fly
3 Sets
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets
Machine Incline Chest Press
3 Sets
Leverage Decline Chest Press
3 Sets
Dumbbell Bench Press
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets
Barbell Bent-Over Row
3 Sets
Back Hyperextension
3 Sets
Machine Seated Row
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Arms Day
Est. 96 min
13 exercises
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Cable One-Arm Bicep Curl
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dip
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
pec Addon
Est. 55 min
8 exercises
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Any
new
Est. 54 min
8 exercises
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
ez bar preacher curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Rear Deltoid Fly
3 Sets x 10 Reps
Any
max
Est. 35 min
5 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Any
xsport chest
Est. 36 min
5 exercises
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Chest Press Suicides
1 Set x 20 Reps
Cable Cross-Over
4 Sets x 12 Reps
incline dumbell narrow press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
