Workout Routine March 13, 2017
Bulking
Intermediate
Machine strength
Plan Details
The Workout Routine March 13, 2017 routine by rebecca.murphy is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 weeks
Routine detail
Mon
Back & Triceps
Est. 49 min
8 exercises
Reverse Pull-ups
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Band Pull-overs
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Tue
Glute Focus & Calves
Est. 50 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Cable Machine Glute Kickbacks
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Wed
Chest, Biceps, & Abs
Est. 88 min
14 exercises
Barbell Neck Press
3 Sets x 8 Reps
Chin-up
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bodysaw
3 Sets x 8 Reps
In-and-Outs
3 Sets x 8 Reps
Half-Kneeling Cable Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Half-Kneeling Cable Lift
3 Sets x 8 Reps
Thu
Hamm Focus & Calves
Est. 58 min
9 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Banded Sumo Walk
3 Sets x 8 Reps
Fri
Rest Day
Est. 0 min
0 exercises
This day is empty
Sat
Chest, Back, & Abs
Est. 86 min
14 exercises
Barbell Neck Press
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Prone Trap Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Elbows Out Chest-Supported Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bodysaw
3 Sets x 8 Reps
In-and-Outs
3 Sets x 8 Reps
Half-Kneeling Cable Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Half-Kneeling Cable Lift
3 Sets x 8 Reps
Sun
Quad Focus & Shoulders
Est. 50 min
8 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Elevated Single-leg Glute Bridge
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Landmine Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Banded Squat Bouncer
3 Sets x 8 Reps
