badgamer1967
BULKING
AUTOPLAY
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The BULKING routine by badgamer1967 is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
3 on 1 off routine for the older gainer such as myself ...
Day 1
Day 2
Day 3
LEGS
Est time: 130 min
18 exercises
Walking
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
Machine Leg Press
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Smith Machine Split Squat
Glutes
Sets
4
Reps
10
Interval
00:00
Rest Time
00:45
Machine Leg Extension
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Kneeling Leg Curl
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Smith Machine Deadlift
Back
Sets
5
Reps
10
Interval
00:00
Rest Time
00:45
Preacher Curl Machine
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Hammer Strength Tricep Dip
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable External Rotation
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Press
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Hack Squat
Upper Legs
Sets
3
Reps
5
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
2
Reps
20
Interval
00:00
Rest Time
00:00
Reverse Crunch
Abs
Sets
2
Reps
20
Interval
00:00
Rest Time
00:00
Rotational Crunch
Abs
Sets
2
Reps
20
Interval
00:00
Rest Time
00:00
