Sothea's routine for BULKING legs - ADVANCED ONLY
Bulking
Advanced
Machine strength
Plan Details
The Sothea's routine for BULKING legs - ADVANCED ONLY routine by sothea is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Focus more on arm definition and bulking up legs. There's 2 leg day in a week!
Routine detail
Mon
arms and shoulders
Est. 33 min
7 exercises
Barbell JM Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Cuban Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Tue
lower body
Est. 35 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Thu
upper body
Est. 42 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
9 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Sat
lower body 2
Est. 47 min
6 exercises
Barbell Deep Squat
9 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
