Mel Reeves Strength
Bulking
Advanced
Machine strength
Plan Details
The Mel Reeves Strength routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back & Biceps
Est. 88 min
9 exercises
Pull-Up
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Tue
Shoulders
Est. 62 min
7 exercises
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Wed
Legs
Est. 63 min
6 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Walking Lunges
4 Sets x 10 Reps
Recumbent Bike
1 Set
Thu
Chest & Triceps
Est. 99 min
10 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Fri
Shoulders & Hamstring
Est. 103 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Barbell Rear Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Curtsy
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Sat
Back
Est. 108 min
11 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Rowing
1 Set
Sled Push
8 Sets x 1 Reps
Pull-Up
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Sun
Legs 1
Est. 58 min
6 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
