2014
Bulking
Intermediate
Machine strength
Plan Details
The 2014 routine by lankydevz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders/Abs
Est. 52 min
8 exercises
Elliptical Training
1 Set
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 2
Biceps/Legs
Est. 60 min
8 exercises
Rowing
1 Set
One Arm Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Wide Grip Bicep Curl
4 Sets x 8 Reps
Jumping Lunges
4 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 10 Reps
Dumbbell Jump Squat
4 Sets x 10 Reps
Day 3
Chest/Abs
Est. 112 min
8 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
21's Low, Medium & High Chest
3 Sets x 21 Reps
Push-Up
5 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Day 4
Back/Abs
Est. 59 min
8 exercises
Rowing
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 5
Triceps/Legs
Est. 64 min
8 exercises
Rowing
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
5 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 8 Reps
