Workout
Bulking
Advanced
Machine strength
Plan Details
The Workout routine by educrux is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Biceps and Forearm
Est. 88 min
11 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
7 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
7 Sets x 10 Reps
Wed
Back and Triceps
Est. 74 min
10 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Seated Row
7 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Fri
Legs and Shoulders
Est. 90 min
12 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 8 Reps
Machine Calf Press
7 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Smith Machine Shoulder Press (Close Grip)
7 Sets x 8 Reps
