Alana's Routine
Bulking
Intermediate
Machine strength
Plan Details
The Alana's Routine routine by alanamichelle88 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push - Day 1
Est. 77 min
11 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Medicine Ball Chest Pass
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Plank
1 Set
Side Bridge
2 Sets
Day 2
Pull - Day 1
Est. 89 min
11 exercises
Barbell Deadlift
2 Sets x 3 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Side Bend
6 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Day 3
Legs - Day 1
Est. 84 min
13 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Plank
1 Set
