rip n dip
Bulking
Advanced
Machine strength
Plan Details
The rip n dip routine by prggz is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 39 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Pull A
Est. 41 min
5 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 4
Push B
Est. 46 min
5 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 5
Pull B
Est. 45 min
5 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 6
Legs
Est. 36 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 8
Push C
Est. 46 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 9
Pull C
Est. 45 min
6 exercises
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbell Rear Lateral
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
