Anyday
Bulking
Intermediate
Machine strength
Plan Details
The Anyday routine by rk.smartphone is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Titel
Routine detail
Day 1
Beine / Bauch
Est. 52 min
7 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Day 2
Lat / Schulter
Est. 48 min
6 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 3
Kreuzheben / Biceps
Est. 29 min
3 exercises
Barbell Deadlift
5 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 4
Brust / Triceps
Est. 47 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
