sofyan*
Bulking
Intermediate
Machine strength
Plan Details
The sofyan* routine by sofianmagdy is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
day 1 leg
Est. 138 min
13 exercises
Elliptical Training
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Dumbbell Walking Lunge
5 Sets x 20 Reps
Bridge
4 Sets
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Kneeling Hip Flexor
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 30 Reps
Air Bike
6 Sets x 15 Reps
Plank
3 Sets
Walking
1 Set
Any
day 2 shoulder & biceps
Est. 153 min
14 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 25 Reps
Running
1 Set
Any
day 5 arm
Est. 166 min
17 exercises
Treadmill Running
1 Set
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
10 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Leg Raise
4 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Treadmill Running
1 Set
Any
day 3 back & triceps
Est. 161 min
16 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Weighted Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Elliptical Training
1 Set
Any
day 4 chest
Est. 120 min
8 exercises
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Barbell Decline Bench Press
6 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Barbell Incline Bench Press
6 Sets x 10 Reps
Barbell Bench Press
6 Sets x 12 Reps
Dumbbell Decline Fly
6 Sets x 10 Reps
