My Fitness
Bulking
Intermediate
Machine strength
Plan Details
The My Fitness routine by lordnergal is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest - Triceps
Est. 71 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Wed
Shoulders - Abs
Est. 69 min
7 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Wed
Back - Bicips
Est. 70 min
7 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Fri
Upper Legs - Glutes
Est. 59 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
