Marine workout
Bulking
Intermediate
Barbell
Plan Details
The Marine workout routine by sully3169 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
basic workouts to build overall muscle mass. ... work second and third set to muscle failure
Routine detail
Any
arms
Est. 30 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Any
chest
Est. 33 min
6 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Any
Back and calves
Est. 29 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Any
quads
Est. 16 min
3 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Any
abs
Est. 31 min
7 exercises
Stability Ball Crunch
3 Sets x 8 Reps
cross crunch on the ball
3 Sets x 8 Reps
pelvic tilt on ball
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
side obliques on ball
3 Sets x 8 Reps
stability ball pike
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Any
shoulder and hamstrings
Est. 26 min
5 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
