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Opposing Muscle Groups
Bulking
Intermediate
Machine strength
Plan Details
The Opposing Muscle Groups routine by ChrisWiley is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Upper Back
Est. 53 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Tue
Shoulders and Lats
Est. 53 min
6 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Wed
Biceps and Triceps
Est. 91 min
10 exercises
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Thu
Legs and Glutes
Est. 72 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 10 Reps
Fri
Abs and Lower Back
Est. 44 min
5 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Cable Crunch Kneeling Rotation
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
