Partner Training
Bulking
Advanced
Machine strength
Plan Details
The Partner Training routine by Phluxed is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 49 min
5 exercises
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
7 Sets x 10 Reps
Tue
Legs
Est. 42 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 5 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Wed
Back
Est. 45 min
5 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
7 Sets x 10 Reps
Thu
Shoulders
Est. 48 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
7 Sets x 10 Reps
Fri
Arms
Est. 63 min
9 exercises
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Sun
Deadlifts
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
