My Workout
Bulking
Intermediate
Machine strength
Plan Details
The My Workout routine by AlexanderVM is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Triceps
Est. 106 min
10 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 1
Chest and Triceps
Est. 106 min
10 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 1
Chest and Triceps
Est. 106 min
10 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 1
Chest and Triceps
Est. 106 min
10 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Back and Biceps
Est. 98 min
10 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Deadlift
6 Sets x 8 Reps
Chin-Up (Mixed Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Shoulders and Legs
Est. 92 min
9 exercises
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Back Hyperextension
1 Set x 20 Reps
Barbell Squat
1 Set
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
