Summer 2014
Bulking
Beginner
Machine strength
Plan Details
The Summer 2014 routine by LUKE ARRANTS is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Triceps and calves
Est. 50 min
10 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
Hack Calf Raise
5 Sets x 8 Reps
Tue
Biceps and ab circuit
Est. 76 min
18 exercises
Barbell Curl
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Cable Pulldown Bicep Curl
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Cable Pulldown Bicep Curl
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Incline Hammer Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Incline Hammer Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Incline Hammer Curl
1 Set x 8 Reps
Negative Barbell Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Reverse Crunch
3 Sets x 8 Reps
Wed
Legs, calves, oblique circuit
Est. 50 min
7 exercises
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Thu
Chest, Triceps, and Calves
Est. 58 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Fri
Back, Biceps, and Abs
Est. 57 min
10 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Press Sit-Up
2 Sets x 8 Reps
Gorilla situp
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Weighted Hanging Knee Raise
2 Sets x 8 Reps
Sat
Shoulders and Calves
Est. 56 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Smith machine incline shrug
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Sun
Hams and Glutes
Est. 25 min
3 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
