you will be sore
Bulking
Advanced
Machine strength
Plan Details
The you will be sore routine by mike.main is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
this routine was designed to hit every muscle in your body using different methods to achieve that goal. it is a 2 week cycle so rest when it works for you. it uses muscle isolation and specific routines to target not just the focal muscle, but the different areas of the muscle as well.
Routine detail
Day 1
chest and back
Est. 56 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 2
shoulders
Est. 37 min
5 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Day 3
arms
Est. 46 min
6 exercises
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Day 4
legs
Est. 32 min
4 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 7
chest and back
Est. 67 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 25 Reps
Pull-Up
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 25 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Day 8
shoulders
Est. 38 min
5 exercises
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Weight Plate High Front Raise
3 Sets x 12 Reps
Day 9
arms
Est. 47 min
6 exercises
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
Day 10
legs
Est. 32 min
4 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
