Dominate
Bulking
Intermediate
Machine strength
Plan Details
The Dominate routine by apexeffusion is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Abs
Est. 69 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Tue
shoulders/triceps
Est. 80 min
9 exercises
Barbell Military Press
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Machine Dip
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Wed
back/biceps
Est. 83 min
9 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Thu
chest/abs
Est. 79 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Fri
shoulders/triceps
Est. 78 min
9 exercises
Barbell Military Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Machine Dip
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Sat
legs aka why do I hate myself
Est. 87 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Squat
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Sun
back/biceps
Est. 74 min
8 exercises
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable One-Arm High Curl
5 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Drag Curl
4 Sets x 8 Reps
