trthskr_June2015
Bulking
Advanced
Machine strength
Plan Details
The trthskr_June2015 routine by trthskr is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
legs
Est. 54 min
6 exercises
Hack Squat
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 1
chest
Est. 51 min
5 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Pullover
6 Sets x 10 Reps
Dumbbell Decline Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Machine Bench Press
6 Sets x 10 Reps
Day 2
tricep
Est. 53 min
6 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
back
Est. 49 min
5 exercises
Barbell Deadlift
6 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
T Bar Row
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Day 3
chest
Est. 29 min
4 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Day 3
bicep
Est. 50 min
5 exercises
Barbell Preacher Curl
6 Sets x 10 Reps
Dumbbell Hammer Curl
6 Sets x 10 Reps
Dumbbell Incline Curl
6 Sets x 10 Reps
Barbell Curl
6 Sets x 10 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
Day 4
legs
Est. 48 min
5 exercises
Barbell Squat
6 Sets x 10 Reps
Hack Squat
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Day 4
back
Est. 39 min
6 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 5
bicep
Est. 54 min
6 exercises
Barbell Curl
4 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 5
tricep
Est. 49 min
5 exercises
Cable Tricep Pushdown (Rope)
6 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
6 Sets x 10 Reps
Barbell Tricep Extension (Supine)
6 Sets x 10 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
