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6-week Streangth Week 2, 4, 6
Bulking
Intermediate
Machine strength
Plan Details
The 6-week Streangth Week 2, 4, 6 routine by TheDreb is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Max keep upping weight until you can only do 5 reps or less Dynamic use 60-70% of 1RM for weight
Routine detail
Mon
Dynamic Chest and Biceps
Est. 56 min
7 exercises
Barbell Bench Press
8 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
1 Set
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Tue
Max Effort Back
Est. 36 min
5 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Wed
Cardio
Est. 6 min
4 exercises
Running
1 Set
Rowing
1 Set
Jump Rope
1 Set
Mountain Biking
1 Set
Thu
Dynamic Legs
Est. 71 min
6 exercises
Machine Leg Press
10 Sets x 3 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Bulgarian Split Squat
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 50 Reps
Fri
Max Shoulder and Triceps
Est. 42 min
5 exercises
Dumbbell Shoulder Press
1 Set x 5 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
