Summer Grind
Bulking
Intermediate
Machine strength
Plan Details
The Summer Grind routine by JohnA. is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Abs
Est. 56 min
8 exercises
Barbell Bench Press
4 Sets x 10,8,6,0 Reps
Dumbbell Incline One Arm Hammer Press
4 Sets x 10,8,6,0 Reps
Dumbbell Decline Press
4 Sets x 10,8,6,0 Reps
Cable Upper Chest Crossover
4 Sets x 10,8,6,0 Reps
Cable Lower Chest Raise
4 Sets x 10,8,6,0 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Medicine Ball Decline One-Arm Overhead Throw
4 Sets x 15 Reps
Tue
Back and Abs
Est. 64 min
8 exercises
V Bar Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,6,0 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10,8,6,0 Reps
Cable One-Arm Row
4 Sets x 10,8,6,0 Reps
Back Hyperextension
4 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Dragon Flag
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 12 Reps
Wed
Legs and Abs
Est. 53 min
8 exercises
Barbell Deep Squat
4 Sets x 10,8,6,0 Reps
Barbell Hack Squat
4 Sets x 10,8,6,0 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10,8,6,0 Reps
Machine Leg Curl (Prone)
4 Sets x 10,8,6,0 Reps
Machine Seated Calf Raise
4 Sets x 10,8,6,0 Reps
Machine Calf Raise
4 Sets x 10,8,6,0 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Pike
4 Sets x 10 Reps
Thu
Shoulders and Abs
Est. 47 min
7 exercises
Single Arm Shoulder Press
4 Sets x 10,8,6,0 Reps
Machine Reverse Fly
4 Sets x 10,8,6,0 Reps
Cable Rope Face Pull
4 Sets x 10,8,6,0 Reps
Calf Machine Shoulder Shrug
4 Sets x 10,8,6,0 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,8,6,0 Reps
Barbell Press Sit-Up
4 Sets x 12 Reps
Weight Plate Rotation
4 Sets x 12 Reps
Fri
Arms and Abs
Est. 51 min
8 exercises
Barbell Preacher Curl
4 Sets x 10,8,6,0 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,6,0 Reps
Cable Dual Overhead Curl
4 Sets x 10,8,6,0 Reps
Dumbbell Seated Tricep Press
4 Sets x 10,8,6,0 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10,8,6,0 Reps
Cable Shoulder Extension
4 Sets x 10,8,6,0 Reps
Sprinter Crunch
4 Sets x 10 Reps
Stability Ball Roll Down
4 Sets x 12 Reps
