deeder to bog doss in 6 months
Bulking
Intermediate
Machine strength
Plan Details
The deeder to bog doss in 6 months routine by RakanZahran is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
ARMS DAY
Est. 71 min
10 exercises
EZ Bar Curl
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 7 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Dip
3 Sets x 5 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 7 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Any
Chest Day with Bicep Burnout
Est. 73 min
11 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
EZ Bar Curl
1 Set x 25 Reps
Any
Legs and Abs Day
Est. 68 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Any
Back and Shoulders Day
Est. 71 min
12 exercises
Machine Shoulder Press
3 Sets x 7 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 7 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
