MC - Be Strong routine
Bulking
Advanced
Dumbbell
Plan Details
The MC - Be Strong routine routine by mihaichivu is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
My personal/ to be improved routine.
Routine detail
Day 1
Back
Est. 66 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Rope Seated Crossover Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Day 2
Legs
Est. 64 min
8 exercises
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Posterior Lower Leg Stretch
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Single-Leg Squat
4 Sets x 8 Reps
Jump Squat
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Day 3
Chest
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Elevated Push-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Day 4
Shoulders
Est. 59 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Day 5
Arms
Est. 82 min
10 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 8 Reps
Single-Leg Bench Dip
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 6
Cardio and Abs
Est. 84 min
4 exercises
Swimming
1 Set
Machine Ab Crunch
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Day 7
Cardio
Est. 123 min
2 exercises
Swimming
1 Set
Treadmill Running
1 Set
