Change up
Bulking
Advanced
Machine strength
Plan Details
The Change up routine by edwardodp is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
change of routine from the normal a few more exercises and less rest
Routine detail
Day 1
chest and tris
Est. 91 min
10 exercises
Barbell Bench Press
7 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Day 3
Back and biceps
Est. 95 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Alternate bicep curl rack set
1 Set
Day 5
Legs and shoulders
Est. 101 min
12 exercises
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
W press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 7
Abs
Est. 51 min
8 exercises
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
