Spring 2015
Bulking
Intermediate
Machine strength
Plan Details
The Spring 2015 routine by Glazwerg is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest - Hard
Est. 77 min
5 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Decline Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Day 2
Back - Medium
Est. 58 min
5 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 20 Reps
Day 3
Shoulders - Medium
Est. 61 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Roman Chair Oblique Crunches
3 Sets x 20 Reps
Day 4
Legs - Hard
Est. 79 min
5 exercises
Machine Leg Press
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Barbell Squat
6 Sets x 6 Reps
Machine Kneeling Leg Curl
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 15 Reps
Day 5
Arms - Hard
Est. 72 min
6 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 8
Chest - Medium
Est. 78 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dip
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 20 Reps
Decline Crunch
3 Sets x 30 Reps
Day 9
Back - Hard
Est. 59 min
4 exercises
Barbell Deadlift
6 Sets x 6 Reps
Machine Vertical Row (Close Grip)
5 Sets x 8 Reps
Cable V Bar Pulldown
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Day 10
Shoulders - Hard
Est. 70 min
5 exercises
Barbell Upright Row
5 Sets x 8 Reps
Barbell Military Press
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Roman Chair Oblique Crunches
3 Sets x 20 Reps
Barbell Rear Military Press
5 Sets x 8 Reps
Day 11
Legs - Medium
Est. 66 min
5 exercises
Barbell Front Squat
5 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 12
Arms - Medium
Est. 82 min
9 exercises
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
