trthskr_Oct02014
Bulking
Intermediate
Machine strength
Plan Details
The trthskr_Oct02014 routine by trthskr is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest
Est. 35 min
6 exercises
Barbell Bench Press
4 Sets x 8,6,5,5 Reps
Dumbbell Bench Press
4 Sets x 8,6,5,5 Reps
Smith Machine Bench Press
3 Sets x 5 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Fly
4 Sets x 8,6,5,5 Reps
Dumbbell Pullover
4 Sets x 8,6,5,5 Reps
Day 2
back
Est. 37 min
6 exercises
Barbell Deadlift
4 Sets x 8,6,5,5 Reps
Machine Lat Pulldown
4 Sets x 8,6,5,5 Reps
Cable Seated Row
4 Sets x 8,6,5,5 Reps
Cable Rotation (Stability Ball)
3 Sets x 10 Reps
T Bar Row
4 Sets x 8,6,5,5 Reps
Dumbbell One-Arm Row
4 Sets x 8,6,5,5 Reps
Day 3
bicep
Est. 51 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8,6,5,5 Reps
Barbell Curl
4 Sets x 8,6,5,5 Reps
Machine Shoulder Press
4 Sets x 8,6,5,5 Reps
Preacher Curl Machine
4 Sets x 8,6,5,5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8,6,5,5 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 15 Reps
Day 4
legs
Est. 37 min
6 exercises
Barbell Squat
4 Sets x 8,6,5,5 Reps
Machine Leg Extension
4 Sets x 8,6,5,5 Reps
Cable Rotation (Stability Ball)
3 Sets x 10 Reps
Barbell Step-Up
4 Sets x 8,6,5,5 Reps
Hack Squat
4 Sets x 8,6,5,5 Reps
Machine Seated Calf Raise
4 Sets x 8,6,5,5 Reps
Day 5
tricep
Est. 51 min
8 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,5,5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,5,5 Reps
Barbell Upright Row
4 Sets x 8,6,5,5 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8,6,5,5 Reps
Cable Shoulder Extension
4 Sets x 8,6,5,5 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 15 Reps
