new routine
Bulking
Advanced
Machine strength
Plan Details
The new routine routine by babycrusher is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
run up until 1st Sept 2015
Routine detail
Day 1
Chest / Abs
Est. 80 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Day 2
Bicep / Tricep
Est. 88 min
12 exercises
EZ Bar Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
EZ Bar Seated Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Inner Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Legs / Abs
Est. 80 min
11 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Cable Single-Leg Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Day 4
Shoulders
Est. 69 min
9 exercises
Barbell Upright Row
4 Sets x 12 Reps
Barbell Clean and Jerk
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable Shrug
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
4 Sets x 12 Reps
Day 5
Back
Est. 80 min
11 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Day 6
Chest / Arms
Est. 81 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
