Week A Routine
Bulking
Advanced
Machine strength
Plan Details
The Week A Routine routine by louiszaldivar is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 57 min
6 exercises
Pull-Up
3 Sets x 11 Reps
Cable Elevated Row
4 Sets x 11 Reps
Barbell Deadlift
5 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Pull-Up
1 Set x 100 Reps
Tue
Chest
Est. 67 min
7 exercises
Barbell Incline Bench Press
5 Sets x 11 Reps
Machine Fly
4 Sets x 11 Reps
Cable Mid Chest Crossover
3 Sets x 11 Reps
Leverage Decline Chest Press
4 Sets x 11 Reps
Barbell Bench Press
5 Sets x 11 Reps
Push-Up (Wide Hand)
1 Set x 100 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Legs
Est. 68 min
6 exercises
Machine Leg Extension
5 Sets x 11 Reps
Dumbbell Lunge
1 Set x 100 Reps
Machine Leg Curl (Prone)
5 Sets x 11 Reps
Machine Leg Press
5 Sets x 11 Reps
Donkey Calf Raise
6 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Fri
Arms
Est. 55 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 11 Reps
Barbell Seated Tricep Extension
3 Sets x 11 Reps
EZ Bar Decline Tricep Extension
5 Sets x 11 Reps
Dumbbell Hammer Curl
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Cable Shoulder Extension
5 Sets x 11 Reps
Sat
Abs
Est. 51 min
6 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 11 Reps
Alternating Floor Leg Raise
4 Sets x 11 Reps
Plank
5 Sets
Stability Ball Trunk Rotation
4 Sets x 11 Reps
Toe Touches
4 Sets x 11 Reps
Hanging Leg Raise
1 Set x 100 Reps
Sun
Shoulders
Est. 56 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 11 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 11 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Barbell Military Press
4 Sets x 11 Reps
Dumbbell Arnold Press
3 Sets x 11 Reps
