New Muscle Building Training
Bulking
Intermediate
Machine strength
Plan Details
The New Muscle Building Training routine by JohnA. is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 65 min
10 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Pullover
4 Sets x 10,8,6,4 Reps
Cable Cross-Over
4 Sets x 10,8,6,4 Reps
Cable Lower Chest Raise
4 Sets x 10,8,6,4 Reps
Dumbbell Bench Press
4 Sets x 10,8,6,4 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Lying Crunch
3 Sets x 12 Reps
Tue
Back
Est. 41 min
7 exercises
Pull-Up
4 Sets x 10,8,6,4 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,4 Reps
Cable V Bar Pulldown
4 Sets x 10,8,6,4 Reps
Cable Seated Row
4 Sets x 10,8,6,4 Reps
Kneeling Cable Lat Pull Downs
4 Sets x 10,8,6,4 Reps
Barbell Rack Pull
4 Sets x 10,8,6,4 Reps
Back Hyperextension
4 Sets x 10,8,6,4 Reps
Wed
Arms and Abs
Est. 91 min
13 exercises
21s
4 Sets x 21 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12,10,8,6 Reps
Cable Dual Overhead Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Spider Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
4 Sets x 12,10,8,6 Reps
EZ Bar Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10,8,6,4 Reps
Dumbbell Seated Wrist Curl
4 Sets x 21 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Thu
Shoulders
Est. 41 min
7 exercises
Barbell Upright Row
4 Sets x 10,8,6,4 Reps
Barbell Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 10,8,6,4 Reps
Machine Reverse Fly
4 Sets x 10,8,6,4 Reps
Leverage Machine Shrug
4 Sets x 10,8,6,4 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,4 Reps
Fri
Legs and Abs
Est. 89 min
11 exercises
Barbell Deep Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Single-Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Kneeling Leg Curl
4 Sets x 12,10,8,6 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Hack Calf Raise
4 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
