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Classic Routine
Bulking
Advanced
Machine strength
Plan Details
The Classic Routine routine by Conor.shields is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and back
Est. 65 min
7 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Weighted chin up
1 Set x 50 Reps
T Bar Row
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 2
Shoulders and arms
Est. 78 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Y raise
4 Sets x 15 Reps
Cross bar hammer curls
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable wide grip curl
4 Sets x 12 Reps
Floor close grip press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 3
Legs
Est. 40 min
4 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 4
Back and Chest
Est. 60 min
7 exercises
Weighted chin up
1 Set x 50 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Chest dips
4 Sets x 10 Reps
Landmine press
5 Sets x 12 Reps
Decline Crunch
4 Sets x 20 Reps
Day 5
Shoulders and arms
Est. 77 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable rear delt pull down
4 Sets x 12 Reps
Seated half press in power rack
4 Sets x 12 Reps
E-Z bar extension from floor
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cross bar hammer curls
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
