xkidxburn
ABCD ROUTINE Ver.4.8
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The ABCD ROUTINE Ver.4.8 routine by xkidxburn is a 11 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
I have started fitness from 2017.7.7. This program designed for 7 days (1week) routine including res...
Day 1
Day 2
Day 3
Day 4
Day 4
Day 5
Day 5
Day 6
Day 6
Day 7
Day 7
A : Chest and Triceps
Est time: 137 min
20 exercises
Decline Crunch
Abs
Sets
1
Reps
50
Interval
00:00
Rest Time
00:30
Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Push-Up
Chest
Sets
1
Reps
20
Interval
00:00
Rest Time
00:30
Barbell Incline Bench Press
Chest
Sets
6
Reps
10
Interval
00:00
Rest Time
00:55
Dumbbell Incline Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
00:55
Barbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:55
Machine Fly
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:50
Dips for chest
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
00:55
Chin-Up
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
00:30
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Preacher Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Cable Rope Overhead Tricep Extension
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Spider Curl
Biceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Dumbbell Reverse Fly
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
00:30
Barbell Wrist Curl (Posterior)
Forearms
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Cable Kneeling Crunch
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
00:30
Hanging Leg Raise
Abs
Sets
4
Reps
12
Interval
00:00
Rest Time
00:05
Barbell Reverse Curl
Forearms
Sets
4
Reps
10
Interval
00:00
Rest Time
00:05
Back Hyperextension
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
00:25
Featured plans for you
Try one of these professionally designed workout plans
