April 17, 2017
Bulking
Intermediate
Barbell
Plan Details
The April 17, 2017 routine by rebecca.murphy is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 38 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cavalier Crossover
6 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
Back & Biceps
Est. 41 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Machine Inverted Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Perpendicular Landmine Row
6 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Wed
Legs - Glute/Ham Focus
Est. 51 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Donkey Calf Raise
2 Sets x 20 Reps
Toe Touch Farmers Walk
1 Set x 40 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Thu
Shoulders
Est. 29 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
Sat
Legs - Quad Focus
Est. 47 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
6 Sets x 8 Reps
Landmine Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Donkey Calf Raise
2 Sets x 20 Reps
Toe Touch Farmers Walk
1 Set x 40 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Machine Calf Raise
2 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
Abs 2
Est. 16 min
6 exercises
Heels to the Heavens
3 Sets
Step Through Planks
3 Sets
X Man Crunch
2 Sets x 12 Reps
Alternating Thread the Needle
1 Set x 10 Reps
Alternating Jackknifes
1 Set
Stationary Bike
1 Set
Any
Abs
Est. 13 min
6 exercises
Cliffhanger Walkout Planks
1 Set
The "21" Crunch
1 Set
Sledgehammer Jump Outs
2 Sets
Reverse Corkscrew
2 Sets
Thread the Needle
2 Sets
Plank Knee Crossover
2 Sets
