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Ascension ?
Bulking
Intermediate
None
Plan Details
The Ascension ? routine by TNO.WAV is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bulking
Routine detail
Mon
PULL
Est. 0 min
11 exercises
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 8 Reps
Tue
PUSH
Est. 0 min
9 exercises
Tyson push up
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Wed
Est. 0 min
0 exercises
This day is empty
Thu
LEG
Est. 0 min
8 exercises
Barbell Lunge
2 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
2 Sets x 8 Reps
Hack Squat (Reverse Position)
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Fri
WILD
Est. 0 min
9 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Preacher Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Sat
Est. 0 min
0 exercises
This day is empty
Sun
Est. 0 min
0 exercises
This day is empty
