Volume Training 2013
Bulking
Advanced
Machine strength
Plan Details
The Volume Training 2013 routine by fischo is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back
Est. 185 min
24 exercises
Dumbbell Pullover
4 Sets x 8 Reps
Barbell Deadlift
8 Sets x 8 Reps
Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Pullover Rope Standing
3 Sets x 8 Reps
One Arm Smith Machine Row
3 Sets x 8 Reps
Spodna kladka retaz
4 Sets x 10 Reps
Cable V bar pull down
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Iso Row one arm
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Calves, Hamstrings & Abs
Est. 189 min
28 exercises
Smith Machine Toe Raise
4 Sets x 50 Reps
Leg Raise
3 Sets x 12 Reps
Smith machine calf standing
4 Sets x 8 Reps
Calf Machine
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 8 Reps
Cable Laying Leg Curl (hamstrings)
4 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
predklony v klaku
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
zanozovanie v stoji na stroji
3 Sets x 8 Reps
Cable Standing Leg Curl
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Reverse Crunch
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
Cable crunch on Bosu
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable side crunch
3 Sets x 8 Reps
Day 3
Arms (Triceps & Biceps)
Est. 195 min
27 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Stahovanie kladky nadhmat
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Triceps Press Seated
3 Sets x 8 Reps
Stahovanie kladky podhmat obojruc retaz
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Curl Against an Incline
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Day 5
Shoulders
Est. 109 min
16 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
upazovanie v predklone kladka
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Zapazovanie v predklone
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
upazovanie do stran kladka
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
predpazovanie kladka lano
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Smith machine calf standing heavy
4 Sets x 8 Reps
Day 6
Upper Legs (Quadriceps) & Abs
Est. 133 min
18 exercises
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Bench Squat
8 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Smith Machine Front Squat
4 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hypertension Crunch
4 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
stroj v sede
3 Sets x 8 Reps
spodne brucho stroj
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 7
Chest
Est. 104 min
13 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
9 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Jump Squat
3 Sets x 12 Reps
Pectoral
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
9 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
