mine January 2017
Bulking
Intermediate
Machine strength
Plan Details
The mine January 2017 routine by mattyc5005 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
first 8 weeks
Routine detail
Mon
legs
Est. 26 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Tue
chest
Est. 34 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Wed
back
Est. 27 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Thu
shoulders
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
arms
Est. 39 min
6 exercises
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
