Mike's Map to Muscle
Bulking
Intermediate
Machine strength
Plan Details
The Mike's Map to Muscle routine by mikevickers10 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 71 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Tue
Hams & Quads
Est. 50 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Wed
Rest (Cardio)
Est. 62 min
1 exercise
Treadmill Running
3 Sets
Thu
Back & Biceps
Est. 84 min
12 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Standing Cable Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Fri
Abs, Calves & Forearms
Est. 70 min
11 exercises
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Ab Wheel Rollout
3 Sets x 10 Reps
Plank
3 Sets
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
Shoulders
Est. 75 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Landmine Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Smith Machine Behind Back Shrug
3 Sets x 10 Reps
Sun
Rest (Cardio)
Est. 62 min
1 exercise
Treadmill Running
3 Sets
