My personal superset routine!
Bulking
Advanced
Machine strength
Plan Details
The My personal superset routine! routine by edleenyc is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
C'mon kid! LET'S DO THIS!
Routine detail
Day 1
Barbell Leg Supplemental
Est. 82 min
5 exercises
Barbell Deep Squat
8 Sets x 8 Reps
Barbell Front Squat
8 Sets x 8 Reps
Barbell Hack Squat
8 Sets x 8 Reps
Barbell Sumo Deadlift
8 Sets x 8 Reps
Barbell Pin-Off Good Morning
8 Sets x 8 Reps
Day 1
Legs and Abs Machines Day
Est. 204 min
7 exercises
Machine Leg Extension
15 Sets x 15 Reps
Machine Leg Press
15 Sets x 15 Reps
Machine Leg Curl (Prone)
15 Sets x 15 Reps
Machine Seated Calf Raise
15 Sets x 10 Reps
Machine Hip Adduction
15 Sets x 10 Reps
Machine Hip Abduction
15 Sets x 10 Reps
Machine Ab Crunch
15 Sets x 10 Reps
Day 2
Barbell Chest Supplemental
Est. 63 min
4 exercises
Barbell Incline Bench Press
8 Sets x 8 Reps
Barbell Bench Press
8 Sets x 8 Reps
Barbell Decline Bench Press
8 Sets x 8 Reps
Barbell Decline Pullover
8 Sets x 8 Reps
Day 2
Dumbell Chest and Traps
Est. 240 min
17 exercises
Dumbbell Incline Fly
15 Sets x 20 Reps
Dumbbell Incline Bench Press
15 Sets x 20 Reps
Dumbbell Decline Fly
15 Sets x 10 Reps
Dumbbell Incline Fly
8 Sets x 15 Reps
Dumbbell Incline Bench Press
8 Sets x 15 Reps
Dumbbell Fly
15 Sets x 20 Reps
Dumbbell Decline Bench Press
15 Sets x 10 Reps
Dumbbell Bench Press
15 Sets x 20 Reps
Dumbbell Decline Fly
8 Sets x 15 Reps
Dumbbell Decline Bench Press
8 Sets x 15 Reps
Barbell Shrug
15 Sets x 20 Reps
Machine Fly
15 Sets x 10 Reps
Dumbbell Bench Press
15 Sets x 10 Reps
Dumbbell Fly
15 Sets x 10 Reps
Machine Incline Chest Press
15 Sets x 10 Reps
Machine Inner Chest Press
15 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Day 3
Back Day
Est. 240 min
12 exercises
Barbell Deadlift
15 Sets x 15 Reps
Machine Back Extension
15 Sets x 10 Reps
Cable V Bar Pulldown
15 Sets x 10 Reps
Cable Elevated Row
15 Sets x 10 Reps
Barbell Bent-Over Row
15 Sets x 10 Reps
Barbell Curl
15 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
15 Sets x 10 Reps
Barbell Pullover
15 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
15 Sets x 10 Reps
Machine Hammer Curl
15 Sets x 10 Reps
Forward Wrist Lever
15 Sets x 8 Reps
Backward Wrist Lever
15 Sets x 8 Reps
Day 4
Shoulders and Arms
Est. 236 min
11 exercises
Dumbbell Lateral Raise
7 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
7 Sets x 10 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
15 Sets x 10 Reps
Barbell Curl
15 Sets x 15 Reps
Preacher Curl Machine
15 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
15 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
15 Sets x 10 Reps
Wrist Circles
15 Sets x 8 Reps
Weight Plate Pinch
15 Sets x 8 Reps
Day 5
Stretch Day
Est. 0 min
0 exercises
This day is empty
Day 5
calisthenic daily
Est. 200 min
6 exercises
Single-Leg Squat
15 Sets x 5 Reps
Pull-Up
15 Sets x 6 Reps
Dragon Flag
15 Sets x 20 Reps
Crunch
15 Sets x 50 Reps
Push-Up
15 Sets x 15 Reps
Hopping triple side kick
15 Sets x 8 Reps
