gym
Bulking
Intermediate
Machine strength
Plan Details
The gym routine by emorydaniel is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest back and abs
Est. 84 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Wed
arms shoulders and abs
Est. 91 min
14 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
legs
Est. 87 min
14 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
