routine oct. 16
Bulking
Advanced
Machine strength
Plan Details
The routine oct. 16 routine by tamburlaine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest & back
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
legs 1 & abs
Est. 47 min
7 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Sit-Up
3 Sets x 20 Reps
Plank
3 Sets
Side Bridge
3 Sets
Day 3
shoulders & biceps/triceps
Est. 53 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 4
legs 2 & abs
Est. 54 min
8 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 15 Reps
