Martin routine
Bulking
Advanced
Machine strength
Plan Details
The Martin routine routine by Martin Tse is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest cardio
Est. 70 min
11 exercises
Barbell Bench Press
5 Sets x 5,3,2,3,5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10,8,6 Reps
Machine Incline Chest Press
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 10,8,8 Reps
Cable Cross-Over
3 Sets x 15,12,10 Reps
Cable Lower Chest Raise
3 Sets x 15,12,10 Reps
Dip
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 25 Reps
Stationary Bike
1 Set
Mon
chest cardio
Est. 70 min
11 exercises
Barbell Bench Press
5 Sets x 5,3,2,3,5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10,8,6 Reps
Machine Incline Chest Press
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,8 Reps
Dumbbell Incline Fly
3 Sets x 10,8,8 Reps
Cable Cross-Over
3 Sets x 15,12,10 Reps
Cable Lower Chest Raise
3 Sets x 15,12,10 Reps
Dip
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 25 Reps
Stationary Bike
1 Set
Tue
back abs
Est. 55 min
12 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Ab Crunch
4 Sets x 12,10,8,8 Reps
oblique machine
4 Sets x 12,10,8,8 Reps
Machine Leg Extension
5 Sets x 12,10,8,10,12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10,8,6 Reps
Cable Seated Row
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
5 Sets x 12,10,8,10,12 Reps
Barbell Deadlift
5 Sets x 5,3,2,3,5 Reps
T Bar Row
3 Sets x 10,8,6 Reps
Machine Lat Pulldown
3 Sets x 15,12,10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,8 Reps
Wed
shoulders cardio
Est. 54 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 8,6,8 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 10,8,8 Reps
Cable Reverse Fly
3 Sets x 12,10,8 Reps
Barbell Front Raise
3 Sets x 10,8,6 Reps
Cable Rope Face Pull
3 Sets x 12,10,8 Reps
Smith Machine Shrug
3 Sets x 12,10,8 Reps
Leverage Shoulder Press
3 Sets x 10,8,6 Reps
Cable External Rotation
3 Sets x 12,10,8 Reps
Cable Internal Rotation
3 Sets x 12,10,8 Reps
Step Machine
1 Set
Thu
legs abs
Est. 62 min
11 exercises
Barbell Squat
5 Sets x 10,8,6,3,8 Reps
Hack Squat (Reverse Position)
3 Sets x 12,10,8 Reps
Machine Leg Press
5 Sets x 12,10,8,8,8 Reps
Machine Hip Abduction
3 Sets x 10,8,8 Reps
Machine Hip Adduction
3 Sets x 10,8,8 Reps
Machine Leg Extension
5 Sets x 12,10,8,8,8 Reps
Machine Seated Leg Curl
5 Sets x 12,10,8,8,8 Reps
Smith Machine Reverse Calf Raise
5 Sets x 15,12,10,12,15 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Machine Calf Press
3 Sets x 15,12,10 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Fri
arms cardio
Est. 72 min
17 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Cable Rope Hammer Curl
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12,10,8 Reps
Machine Inner Chest Press
3 Sets x 12,10,8 Reps
Barbell Spider Curl
3 Sets x 12,10,8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12,10,8 Reps
Preacher Curl Machine
3 Sets x 15,12,10 Reps
Machine Tricep Extension
3 Sets x 15,12,10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12,10,8 Reps
Cable Reverse Curl
3 Sets x 12,10,8 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12,10,8 Reps
Stationary Bike
1 Set
Sat
forearms
Est. 41 min
6 exercises
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
6 Sets x 20,15,12,10,8,8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
gripper
5 Sets x 5 Reps
Rubber Band Finger Extensions
5 Sets x 8 Reps
