A, B, C, A - C, B, A, C
Bulking
Advanced
Machine strength
Plan Details
The A, B, C, A - C, B, A, C routine by Eduardomdn is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1st week - chest tricep Monday and Friday - back bicep any day - legs shoulder Wednesday 2nd week - legs shoulder Monday and Friday - back bicep any day - chest tricep Wednesday
Routine detail
Mon
1 A peito tricep
Est. 118 min
17 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets
Cable Upper Chest Crossover
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 6 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
4 Sets x 8 Reps
Janda Sit-Up
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
Mon
2 E pernas ombros coifa
Est. 98 min
13 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Cable Internal Rotation
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 6 Reps
Tue
2 F Costas Bicep trap
Est. 127 min
19 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Tuck Crunch
4 Sets x 8 Reps
Cable One-Arm Side Bend
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Toe Touches
4 Sets x 8 Reps
Tue
1 B Costas Bicep trap
Est. 138 min
20 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Tuck Crunch
4 Sets x 8 Reps
Cable One-Arm Side Bend
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Stability Ball Pull-In
4 Sets x 8 Reps
Toe Touches
4 Sets x 8 Reps
Gorilla Chin-Up with Crunch
4 Sets x 8 Reps
Wed
1 C pernas ombros gêmeos
Est. 105 min
14 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Cable Internal Rotation
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Wed
2 G peito tricep
Est. 126 min
17 exercises
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Upper Chest Crossover
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 8 Reps
Machine Fly
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Stability Ball Dumbbell Sit-Up
4 Sets x 8 Reps
Janda Sit-Up
4 Sets x 8 Reps
Cable Crunch Kneeling Rotation
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
Fri
1 D peito antebraço
Est. 112 min
15 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 6 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Crunch
4 Sets x 6 Reps
Reverse Crunch
4 Sets x 6 Reps
Alternating Reverse Hyper (Flat Bench)
4 Sets x 6 Reps
Decline Bench Alternating Leg Raise
4 Sets x 6 Reps
Hanging Leg Raise
4 Sets x 30 Reps
Alternating Heel Touch
4 Sets x 50 Reps
Fri
2 H pernas gêmeos
Est. 105 min
14 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 6 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Dumbbell Shoulder Abduction
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Cable Internal Rotation
4 Sets x 6 Reps
Dumbbell Cuban Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
