Russell's Workout Routine
Bulking
Intermediate
Machine strength
Plan Details
The Russell's Workout Routine routine by russdog is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 56 min
6 exercises
Shoulder Warm-up
1 Set x 10 Reps
Barbell Bench Press
6 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Tue
Legs and Forearms
Est. 38 min
8 exercises
Shoulder Warm-up
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Finger Curls
3 Sets x 12 Reps
Flat Bench Mini Curl (Help)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Wed
Back
Est. 22 min
6 exercises
Shoulder Warm-up
1 Set x 8 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Seated Rows Close Grip
3 Sets x 10 Reps
Seated Rows Wide Grip
3 Sets x 10 Reps
Lawn Mower Rows
4 Sets x 10 Reps
Thu
Shoulders
Est. 58 min
7 exercises
Shoulder Warm-up
1 Set x 8 Reps
Bench 8 Set
8 Sets x 3 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Fri
Arms
Est. 53 min
10 exercises
Shoulder Warm-up
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Skull Crusher
4 Sets x 10 Reps
Dumbbell Hammer Curl
1 Set x 10 Reps
21s
3 Sets x 21 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Kickbacks
3 Sets x 10 Reps
