Ladies Delight
Bulking
Advanced
Machine strength
Plan Details
The Ladies Delight routine by jaeson is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
get the body the 'Ladies' will be 'delighted' to see!!!
Routine detail
Mon
Legs
Est. 98 min
10 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Tue
Chest & Tricep
Est. 76 min
10 exercises
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
seated chest press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell skull crusher
4 Sets x 10 Reps
Wed
Back & Bicep
Est. 97 min
12 exercises
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Thu
Shoulders
Est. 79 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Fri
Chest & Back
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Sat
Arms
Est. 63 min
8 exercises
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
EZ Bar French Press
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Any
Abs, Cardio
Est. 90 min
8 exercises
Machine Ab Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Elliptical Training
1 Set
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
