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Beginner Routine
Bulking
Intermediate
Machine strength
Plan Details
The Beginner Routine routine by SerSerLema is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 49 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Wed
Back, Biceps
Est. 51 min
8 exercises
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Fri
Legs
Est. 46 min
8 exercises
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Sat
Abs
Est. 31 min
5 exercises
Oblique Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 8 Reps
Scissor Kick
4 Sets x 8 Reps
Sat
Abs Hard
Est. 18 min
3 exercises
Cable Rotational Crunch (Kneeling)
4 Sets x 8 Reps
Cable Reverse Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
