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5 day hard workout everyday a muscle
Bulking
Advanced
None
Plan Details
The 5 day hard workout everyday a muscle routine by nadder91 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a 5 day exercise With this routine the main goal and focus is to build muscle as these exercises are some of the best muscle building workouts.
Routine detail
Mon
Shoulders and Abs
Est. 91 min
8 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Tue
Biceps and Triceps
Est. 128 min
11 exercises
Dip
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
dumbbell wrist twist
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 85 min
7 exercises
Hack Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Sat
Back
Est. 101 min
9 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 15 Reps
Sun
Chest
Est. 88 min
7 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 15 Reps
Any
mixed
Est. 202 min
16 exercises
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 15 Reps
Iso Lateral Wide Pulldown
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Fri
rest
Est. 0 min
0 exercises
This day is empty
