Full Body Split Including Abs, Oblique's, Forearm's and Cardio
Bulking
Advanced
Machine strength
Plan Details
The Full Body Split Including Abs, Oblique's, Forearm's and Cardio routine by danielharmes is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
7 days a week
Routine detail
Mon
Forearms & HITT Cardio
Est. 35 min
5 exercises
Cable Forearm Curls
2 Sets x 15 Reps
Rope Side Bends
2 Sets x 15 Reps
Rope Twists
2 Sets x 15 Reps
Hang
1 Set x 8 Reps
Treadmill Running
1 Set
Tue
Abs & Oblique's
Est. 49 min
6 exercises
Leg Raise
4 Sets x 12 Reps
Sit-Up
5 Sets x 20 Reps
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Side Plank
4 Sets x 8 Reps
Wed
Triceps + Back
Est. 83 min
10 exercises
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Thu
Steady State Cardio
Est. 66 min
4 exercises
Elliptical Training
1 Set
Step Machine
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Fri
Shoulder + Biceps
Est. 64 min
8 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Sat
Abs & Oblique's
Est. 49 min
6 exercises
Leg Raise
4 Sets x 12 Reps
Sit-Up
5 Sets x 20 Reps
Plank
4 Sets
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Side Plank
4 Sets x 8 Reps
Sun
Chest + Legs
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dead Bench Press
8 Sets x 1 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
