On Cycle Insanity
Bulking
Advanced
Machine strength
Plan Details
The On Cycle Insanity routine by h3yhOwy0udOin is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest, Tris and Forearms
Est. 115 min
21 exercises
Cable Incline Fly
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Tue
Back, Bis and Cardio
Est. 119 min
12 exercises
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Pullover machine
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Step Machine
3 Sets
Barbell Bicep Drag Curl
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Elliptical Training
3 Sets
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Wed
Shoulders, Forearms and Abs
Est. 65 min
12 exercises
Dumbbell Reverse Fly
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Plank
3 Sets
Cable Side Bend
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
Thu
Chest and Tris
Est. 50 min
9 exercises
Cable Incline Fly (Stability Ball)
3 Sets x 10 Reps
Stability Ball Chest Stretch
3 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Fri
Back, Bis and Traps
Est. 60 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 10 Reps
Cable Shrug (Supine)
3 Sets x 10 Reps
Calf Machine Shoulder Shrug
3 Sets x 10 Reps
Sat
Cardio, Calves, Forearms and Abs
Est. 57 min
6 exercises
Step Machine
1 Set
Machine Seated Calf Raise
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Sun
Legs and Abs
Est. 67 min
13 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
