trthskr_Dec2016
Bulking
Advanced
Machine strength
Plan Details
The trthskr_Dec2016 routine by trthskr is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest back
Est. 34 min
5 exercises
Machine Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Tue
tricep bicep
Est. 37 min
5 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Wed
legs
Est. 35 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Thu
back chest
Est. 36 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Fri
bicep tricep
Est. 34 min
5 exercises
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Any
cardio
Est. 65 min
6 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
