My Workout Rotation Updated z/20/2013
Bulking
Intermediate
Machine strength
Plan Details
The My Workout Rotation Updated z/20/2013 routine by vietkangta is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Workout guide
Routine detail
Mon
Chest and Triceps
Est. 191 min
29 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
weighted pushups
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
rotary incline chest
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
rotary incline chest
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Cardio And Abs
Est. 85 min
14 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
barbell twist
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
seated leg raise
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
windshield
3 Sets x 8 Reps
Wed
Biceps And Back
Est. 159 min
25 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Mid Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine High Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Barbell Curls
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
single bicep curl machine
3 Sets x 8 Reps
weighted pullup
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Thu
Cardio And Abs
Est. 17 min
3 exercises
Weighted Side Bends
3 Sets x 8 Reps
seated leg raise
3 Sets x 8 Reps
windshield
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 229 min
37 exercises
Military Press
3 Sets x 8 Reps
Side Raise
3 Sets x 8 Reps
Leg Press
3 Sets x 8 Reps
Shoulder Shrugs
3 Sets x 8 Reps
Calf Raises
3 Sets x 8 Reps
Hip Abductor
3 Sets x 8 Reps
Leg extension
3 Sets x 8 Reps
Prone Leg
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Press
3 Sets x 8 Reps
Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
shoulder moon
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Hip Abductor
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Prone Leg
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
