DS - 2014Q2
Bulking
Intermediate
Machine strength
Plan Details
The DS - 2014Q2 routine by donnieray3 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body - Muscle & Strength
Est. 55 min
8 exercises
Barbell Bent-Over Row
4 Sets x 7 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Lower Body - Muscle
Est. 60 min
8 exercises
Barbell Deep Squat
4 Sets x 7 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Upper Body - Muscle & Strength
Est. 60 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 4
Lower Body - Muscle
Est. 61 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Low back extension/hyperextension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12 Reps
Alternating Floor Leg Raise
3 Sets x 12 Reps
Side Bridge
3 Sets
