m140 foundation week1
Bulking
Advanced
Machine strength
Plan Details
The m140 foundation week1 routine by ajdelecfit is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
bulk bodybuilding
Routine detail
Day 1
day 1 test
Est. 117 min
13 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Clean Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Parallel Bar Hip Flexion
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Day 2
day2 chest&delts
Est. 69 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Leverage Incline Chest Press
6 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Deltoid Raise
6 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 3
day3 back
Est. 60 min
8 exercises
Dumbbell One-Arm Row
8 Sets x 8 Reps
Cable Seated Row
7 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 4
day4 legs
Est. 64 min
9 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Hack Squat
7 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 6
day6 chest &arm's
Est. 71 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
4 Sets x 15 Reps
Machine Dip
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 7
day7 squats
Est. 79 min
6 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Machine Seated Leg Curl
8 Sets x 10 Reps
Pull-Up
6 Sets x 8 Reps
Push-Up
6 Sets x 40 Reps
