Summer 2017
Bulking
Advanced
Machine strength
Plan Details
The Summer 2017 routine by Wander Albert is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 76 min
8 exercises
Cable One-Arm Lat Pulldown
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
5 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Day 2
Chest
Est. 63 min
6 exercises
Cable Cross-Over
7 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell One-Arm Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 15 Reps
Day 3
Legs
Est. 83 min
7 exercises
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 25 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Glute Kickback
8 Sets x 12 Reps
Day 4
Chest / Triceps
Est. 118 min
8 exercises
Machine Bench Press
8 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
8 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Reverse Curl
7 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
8 Sets x 12 Reps
Machine Dip
8 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
8 Sets x 12 Reps
Day 5
Back / Biceps
Est. 142 min
10 exercises
Cable V Bar Pulldown
8 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
8 Sets x 12 Reps
Dumbbell One-Arm Row
8 Sets x 12 Reps
Cable Seated Row
8 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Back Extension
7 Sets x 10 Reps
Cable Rope Hammer Curl
8 Sets x 12 Reps
Preacher Curl Machine
8 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
