Stanico Comeback
Bulking
Advanced
Machine strength
Plan Details
The Stanico Comeback routine by stanico79 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest,Delts,Triceps A
Est. 173 min
22 exercises
Back Hyperextension
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 8 Reps
Cable External Rotation
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Smith Machine Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Delt row
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Smith Machine Rear Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Day 2
Quads,Hams,Calfs A
Est. 180 min
15 exercises
Indoor Cycling
1 Set
Back Hyperextension
2 Sets x 20 Reps
Machine Leg Extension
7 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Leg Press
8 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Press
6 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf extension
3 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Calf extension one leg
4 Sets x 8 Reps
Day 3
Back,Biceps,Abs A
Est. 169 min
23 exercises
Back Hyperextension
2 Sets x 8 Reps
Wide pull down Kringlan
4 Sets x 8 Reps
Cable pullover Kringlan
4 Sets x 8 Reps
Maschine pull down
4 Sets x 8 Reps
Seated maschine row
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Hamer strenght abdominal crunch
4 Sets x 8 Reps
Torso rotation machine
4 Sets x 8 Reps
Parallel Bar Hip Raise
2 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Seated cable row Kringlan
3 Sets x 9 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Day 4
Chest,Delts,Triceps B
Est. 141 min
18 exercises
Back Hyperextension
2 Sets x 20 Reps
Cable Internal Rotation
2 Sets x 20 Reps
Cable External Rotation
2 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 5
Quads,Hams, Calfs B
Est. 0 min
0 exercises
This day is empty
Day 6
Back,Biceps,Abs B
Est. 80 min
10 exercises
Back Hyperextension
2 Sets x 20 Reps
Pull-Up
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Pull Up
4 Sets x 8 Reps
Cable pullover Kringlan
4 Sets x 8 Reps
