Only the strongest will see it through
Bulking
Intermediate
Machine strength
Plan Details
The Only the strongest will see it through routine by topharry123 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Back
Est. 70 min
10 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Compound Row
4 Sets x 12,10,8,6 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12,10,8,6 Reps
Back Hyperextension
3 Sets x 25 Reps
ab coaster
3 Sets x 25 Reps
Tue
Arms
Est. 88 min
12 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12,10,8,6 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Dimbell Concentration Curl
3 Sets x 25 Reps
Forearm Concentration Curl
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Wed
Legs
Est. 65 min
10 exercises
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Split Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20,16,12,10 Reps
Ab Hyperextentions
3 Sets x 25 Reps
Leg Raise
3 Sets x 12 Reps
Thu
Shoulders/Back
Est. 73 min
11 exercises
Smith Machine Shoulder Press
4 Sets x 12,10,8,6 Reps
Lat Pulldown machine
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable upright row
4 Sets x 12,10,8,6 Reps
Calf Machine Shoulder Shrug
4 Sets x 20,16,12,10 Reps
Smith Machine Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Back Extension
4 Sets x 12,10,8,6 Reps
Air Bike
3 Sets x 25 Reps
Fri
Chest/Arms
Est. 88 min
12 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Wrist Curl
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
