Andre's Workout
Bulking
Advanced
Machine strength
Plan Details
The Andre's Workout routine by wakim117 is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a four day workout routine designed to condition and develop all muscles if the body. This contains three four day cycles. I recommend you hit the gym more than four days a week and to include cardio whenever possible, particularly on an day.
Routine detail
Day 1
Chest and Triceps 1
Est. 75 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Tricep Pushdown
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Seated One Handed Tricep Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 2
Back, Biceps, and Forearm 1
Est. 61 min
9 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Standing Dumbell Wrist Curls
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 3
Legs 1
Est. 67 min
10 exercises
Machine Leg Extension
3 Sets x 12,10,6 Reps
Barbell Squat
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12,10,6 Reps
Barbell Lunge
3 Sets x 12,10,6 Reps
Barbell Lunge
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Squat
3 Sets x 12,10,6 Reps
Machine Seated Calf Raise
3 Sets x 12,10,6 Reps
Day 4
Abs
Est. 105 min
21 exercises
Running
1 Set
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Hundreds
3 Sets x 5 Reps
Side Jacknife
2 Sets x 20 Reps
Hundreds
2 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Crunch
1 Set x 90 Reps
Hundreds
1 Set x 5 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Hundreds
1 Set x 5 Reps
Hanging Leg Raise
1 Set x 10 Reps
Plank
1 Set
Side Bridge
2 Sets
Hundreds
1 Set x 5 Reps
Cross Body Crunch
1 Set x 15 Reps
Hundreds
1 Set x 5 Reps
Air Bike
1 Set x 30 Reps
Hundreds
1 Set x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Running
1 Set
Day 5
Chest and Triceps 2
Est. 77 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 6
Back, Biceps, and Forearm 2
Est. 69 min
10 exercises
Machine Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Standing Barbell Wristcurls
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Standing Wrist Curls
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Day 7
Legs 2
Est. 50 min
10 exercises
Barbell Front Squat
2 Sets x 12 Reps
Machine Calf Press
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
Machine Calf Raise
3 Sets x 10,8,6 Reps
Machine Calf Press
3 Sets x 10,8,6 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Glute Extension
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 12 Reps
Machine Glute Extension
3 Sets x 10,8,6 Reps
Barbell Front Squat
3 Sets x 10,8,6 Reps
Day 8
Abs
Est. 93 min
19 exercises
Running
1 Set
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Hundreds
1 Set x 5 Reps
Side Jacknife
2 Sets x 30 Reps
Hundreds
1 Set x 5 Reps
Crunch
1 Set x 90 Reps
Hundreds
1 Set x 5 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Hundreds
1 Set x 5 Reps
Hanging Leg Raise
1 Set x 10 Reps
Plank
1 Set
Side Bridge
2 Sets
Hundreds
1 Set x 5 Reps
Cross Body Crunch
1 Set x 15 Reps
Hundreds
1 Set x 5 Reps
Air Bike
1 Set x 30 Reps
Hundreds
1 Set x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
Day 9
Chest and Triceps 3
Est. 76 min
11 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Seated One Handed Tricep Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 10
Back, Biceps, and Forearm 3
Est. 70 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Standing Wrist Curls
3 Sets x 10 Reps
Day 11
Abs
Est. 93 min
19 exercises
Running
1 Set
Cable Kneeling Crunch (Rope)
2 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Hundreds
1 Set x 5 Reps
Side Jacknife
2 Sets x 30 Reps
Hundreds
1 Set x 5 Reps
Crunch
1 Set x 90 Reps
Hundreds
1 Set x 5 Reps
Alternating Reach and Catch
1 Set x 20 Reps
Hundreds
1 Set x 5 Reps
Hanging Leg Raise
1 Set x 10 Reps
Plank
1 Set
Side Bridge
2 Sets
Hundreds
1 Set x 5 Reps
Cross Body Crunch
1 Set x 15 Reps
Hundreds
1 Set x 5 Reps
Air Bike
1 Set x 30 Reps
Hundreds
1 Set x 5 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 8 Reps
