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Back in Shape
Bulking
Advanced
Machine strength
Plan Details
The Back in Shape routine by Sven_1977 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Abs
Est. 68 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Tue
Biceps & Calves
Est. 61 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Wed
Legs & Back
Est. 62 min
9 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Thu
Shoulders & Abs
Est. 64 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Rear Deltoid Cable Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Fri
Triceps & Back
Est. 68 min
10 exercises
Smith Machine Squat
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Torso Rotation
3 Sets x 12 Reps
