Ollie routine 1
Bulking
Intermediate
Machine strength
Plan Details
The Ollie routine 1 routine by tombrittney is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 weeks from 21/8/17
Routine detail
Mon
Shoulders and back
Est. 80 min
11 exercises
Rowing
1 Set
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 30 Reps
Rowing
1 Set
Tue
Chest
Est. 61 min
10 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Clap Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Arms
Est. 59 min
8 exercises
Chin-Up with Knee Raise
1 Set x 50 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Bench Dip
3 Sets x 15 Reps
Chin-Up with Knee Raise
1 Set x 50 Reps
Fri
Legs
Est. 46 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 30 Reps
Sat
Arms and chest
Est. 66 min
9 exercises
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Push-Up
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Pull-Up
1 Set x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
Any
abs 3
Est. 0 min
0 exercises
This day is empty
Any
abs 1
Est. 15 min
2 exercises
Stability Ball Pull-In
3 Sets x 10 Reps
Side Bridge
3 Sets
Any
abs 2
Est. 24 min
3 exercises
Weight Plate Russian Twist
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
