spring training
Bulking
Intermediate
Machine strength
Plan Details
The spring training routine by dazane is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest. shoulders. triceps
Est. 89 min
12 exercises
Machine Ab Crunch
5 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 2
back and biceps
Est. 81 min
11 exercises
Machine Ab Crunch
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 3
legs
Est. 61 min
8 exercises
Machine Ab Crunch
5 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 4
chest. triceps. shoulders
Est. 95 min
13 exercises
Machine Ab Crunch
5 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 5
back and biceps
Est. 66 min
9 exercises
Machine Ab Crunch
5 Sets x 10 Reps
Barbell Drag Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 6
bench
Est. 7 min
1 exercise
Smith Machine Bench Press
3 Sets x 10 Reps
