201710
Bulking
Intermediate
Machine strength
Plan Details
The 201710 routine by SteveNiu is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
plan till end of 2017
Routine detail
Mon
chest and tricep
Est. 86 min
16 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
back and bicep
Est. 77 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
leg and shoulder
Est. 79 min
15 exercises
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
full body - A
Est. 89 min
17 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Bridge
3 Sets
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Sat
full boday - B
Est. 54 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Sun
cardio
Est. 166 min
4 exercises
Rowing
1 Set
Step Machine
1 Set
Walking
1 Set
Elliptical Training
1 Set
