Mareno 2017
Bulking
Advanced
Machine strength
Plan Details
The Mareno 2017 routine by mareskog82 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 113 min
14 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Plank
4 Sets
Hanging Knee Raise (Rotational)
4 Sets x 8 Reps
Tue
Back and biceps
Est. 83 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Wed
Shoulders and Legs
Est. 83 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Thu
chest,triceps
Est. 122 min
15 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Plank
4 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Hanging Knee Raise (Rotational)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
4 Sets x 8 Reps
Fri
Back and biceps
Est. 92 min
11 exercises
Cable Seated Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Sat
Skuldre og mage
Est. 82 min
10 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Plank
4 Sets
Machine Ab Crunch
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Sun
Legs and shoulder
Est. 91 min
11 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
