Comp Prep Workout routine
Bulking
Advanced
Machine strength
Plan Details
The Comp Prep Workout routine routine by stevengreggjames is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Day 1 Chest Peck Deck 3x20 warm up, light weight Incline Smith or Barbell Press, chair 45 degrees. 4 sets. 15,12,10,10 (triple drop set on last set) Flat DB Press 3x10 Decline Press machine 4x15 High Incline Press machine 4x15 Cable Crossovers 4x15 Assisted Dips 3x12 wide arm position, keep body straight and go deep and really stretch the pec muscle Russian twists 4x25 Day 2 Legs Leg extension 3x15 light warm up Seated Calf raise 4x15 Leg press, feet low and 10 inches apart 5 sets of 20. Increase the weight every time and try and hit 20 Seated Hamstring curl, 4 sets 15,12,10,10 no drop set High wide leg press, toes almost off the plate, go mega deep 4 sets 20,15,12,10, increase the weight as you go V Squat machine, facing pad 3x12 pause for a full second at bottom Standing leg curl 3x15 each leg Leg extensions 4 sets. 15,12,10,10 (triple drop set on last set) Walking Lunges, no weight needed 75 steps Day 3 Back Straight arm pull down 3x15 super light Assisted pull ups 4x12 Seated row close grip 4 sets. 15,12,10,10 (triple drop set on last set) Seated row Wide grip drop weight by 30% from close grip 4x15 Behind the neck wide pull down 4x15 Close grip lat pulldown 4x8, really squeeze elbows into your side at the bottom, chest high always Chest supported single arm row, 4 sets 15,12,10,10 no drop set T bar row 3x25 lightweight but really squeeze Ab Chair 4x25 Day 4 Arms Close Grip bench press, arms 1 foot apart 4 sets 15,12,10,10 no drop set DB Hammer curls 4x15 Reverse grip ez bar cable pushdowns 4x15 Preacher Bi double arm curl machine 4 sets. 15,12,10,10 (triple drop set on last set) Single arm cable tri extension 4x12 each arm, no rest Concentration DB curl in knee 4 sets 15,12,10,10 no drop set Flat chest press machine superset with cable fly machine 4 sets of 15 each machine, no stopping we are chasing a nice chest pump Day 5 Shoulders Dumbbell lateral raises 3x15 super light warm up Dumbbell shoulder press 4 sets 15,12,10,10 no drop set Shoulder press machine with palms facing in 4x12 Heavy Dumbbell Shrugs 4x10 Reverse peck deck for rear delt 4x20 DB front raises 4x12 DB side raises 4 sets 15,12,10,10 (triple drop on last) Oblique sways DB 4x15 each side Good luck
Routine detail
Day 1
Chest
Est. 78 min
8 exercises
Machine Fly
3 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 15,12,10,10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Day 8
Legs
Est. 90 min
9 exercises
Machine Leg Extension
3 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,10 Reps
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15,12,10,10 Reps
Bodyweight Lunge
1 Set x 75 Reps
Day 8
Back
Est. 86 min
9 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
6 Sets x 15,12,10,10,10,10 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
T Bar Row
3 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Day 8
Arms
Est. 116 min
14 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15,10,10,10 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 15,12,10,10 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 8
Shoulders
Est. 75 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,10 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15,12,10,10 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
