Preparation 1 Weeks 6 - 10
Bulking
Intermediate
Machine strength
Plan Details
The Preparation 1 Weeks 6 - 10 routine by rafaelesteves.costa is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
T - Chest/Triceps
Est. 63 min
9 exercises
Push-Up
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Mon
Abs - Oblique
Est. 28 min
4 exercises
Oblique Crunch
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Tue
B - Back/Biceps
Est. 64 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Tue
Abs - Lower
Est. 30 min
4 exercises
Hanging Knee Raise
3 Sets x 15 Reps
Bent Knee Hip Raise
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Wed
S - Shoulers/Traps
Est. 62 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Wed
Abs - Upper
Est. 29 min
4 exercises
Decline Crunch
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Plank
3 Sets
Hundreds
3 Sets x 15 Reps
Any
C - Cardio
Est. 240 min
4 exercises
Walking
3 Sets
Elliptical Training
3 Sets
Road Cycling
3 Sets
Indoor Cycling
3 Sets
