Phils Custom Routine
Bulking
Intermediate
Machine strength
Plan Details
The Phils Custom Routine routine by PHemingway610 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Custom Routine by Ethan for Phil
Routine detail
Mon
Chest Triceps and Abs
Est. 141 min
16 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Machine Fly
7 Sets x 15 Reps
Stability Ball Pike Push-Up
3 Sets x 20 Reps
Burpees
1 Set x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
side crunch with leg raised
3 Sets x 20 Reps
full body crunches
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 30 Reps
oblique crunches on hyperextension machine
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Step Machine
1 Set
Tue
Back and Biceps
Est. 116 min
14 exercises
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 30 Reps
Seated Close Grip Rows
3 Sets x 8 Reps
Seated Wide Grip Rows
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 25 Reps
Lunges on Smith Machine
3 Sets x 8 Reps
Step Ups
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
1 Set x 20 Reps
Dumbbell Alternating Bicep Curl
1 Set x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
7 Sets x 15 Reps
Wed
Cardio and Abs
Est. 109 min
7 exercises
Treadmill Running
1 Set
Step Machine
1 Set
side crunch with leg raised
3 Sets x 20 Reps
full body crunches
3 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 30 Reps
oblique crunches on hyperextension machine
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Thu
Shoulders and Triceps
Est. 123 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Rear Delt Peck Deck Fly
6 Sets x 15 Reps
Decline Bench Overhead Dumbbell Sit Ups
4 Sets x 20 Reps
Dumbbell Incline Bench Row
4 Sets x 20 Reps
Pike Pushup
4 Sets x 20 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Dip
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Legs and Calves
Est. 76 min
11 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Jump Switch Lunges
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Plankjacks
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Double Pump Lunges
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Sat
Back and Biceps and Abs
Est. 75 min
12 exercises
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Seated Close Grip Rows
3 Sets x 8 Reps
Seated Wide Grip Rows
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Lunges on Smith Machine
3 Sets x 8 Reps
Step Ups
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sun
Cardio
Est. 32 min
1 exercise
Running
1 Set
