Rafa 2014 ABCDE program
Bulking
Advanced
Machine strength
Plan Details
The Rafa 2014 ABCDE program routine by adachi.rafael is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A CHEST B BACK C SHOULDER TRAPS D ARMS E LEGS REST REST
Routine detail
Day 1
A CHEST abs
Est. 69 min
8 exercises
Dip
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 11 Reps
Dumbbell Bench Press
2 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 11 Reps
Sit-Up
1 Set x 100 Reps
Cable Lower Chest Raise
3 Sets x 11 Reps
Barbell Decline Bench Press
6 Sets x 11 Reps
Dumbbell Incline Fly
3 Sets x 11 Reps
Day 2
B BACK calves
Est. 57 min
9 exercises
Pull-Up
2 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Day 3
C SHOULDER traps abs
Est. 63 min
8 exercises
Barbell Push Press
6 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Sit-Up
1 Set x 100 Reps
Day 4
D ARMS calves
Est. 65 min
11 exercises
Barbell Curl
4 Sets x 21 Reps
Barbell Overhead Tricep Extension
4 Sets x 21 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Day 5
E LEGS abs
Est. 59 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sit-Up
1 Set x 100 Reps
Day 6
REST
Est. 0 min
0 exercises
This day is empty
Day 7
REST
Est. 0 min
0 exercises
This day is empty
