Fitness World 16/5-2014
Bulking
Advanced
Machine strength
Plan Details
The Fitness World 16/5-2014 routine by Jean Strube is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and triceps 1
Est. 96 min
9 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Leverage Chest Press
5 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Tue
Leg 1
Est. 73 min
7 exercises
Indoor Cycling
1 Set
Smith Machine Bulgarian Split Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Wed
Back and biceps 1
Est. 107 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
T Bar Row
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 8 Reps
Thu
Chest and triceps 2
Est. 96 min
9 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Leverage Chest Press
5 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Fri
Leg 2
Est. 73 min
7 exercises
Indoor Cycling
1 Set
Smith Machine Bulgarian Split Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Hack Single-Leg Calf Raise
4 Sets x 8 Reps
Sat
Back and biceps 2
Est. 107 min
10 exercises
Back Hyperextension
1 Set x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
T Bar Row
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Lat Pulldown
5 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 8 Reps
EZ Bar Close Grip Curl
5 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 8 Reps
