art sculpture
Bulking
Advanced
Machine strength
Plan Details
The art sculpture routine by jwow26 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
chest back
Est. 114 min
16 exercises
Indoor Cycling
1 Set
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 4,4,4,2,2 Reps
Barbell Incline Bench Press (Reverse Grip)
4 Sets x 4 Reps
floor press
5 Sets x 6,6,5,5,4 Reps
Machine Fly
4 Sets x 20 Reps
Dumbbell Pullover
4 Sets x 8,8,6,6 Reps
Pull-Up
5 Sets x 4,4,4,2,2 Reps
Barbell Deadlift
5 Sets x 4,4,3,2,2 Reps
Barbell Bent-Over Row
5 Sets x 6,6,4,4,2 Reps
T Bar Row
4 Sets x 6,6,4,4 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable rope pull
4 Sets x 25 Reps
Step Machine
1 Set
Tue
legs
Est. 86 min
11 exercises
Boxing
1 Set
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wed
chest back
Est. 112 min
14 exercises
Rowing
1 Set
Machine Fly
6 Sets x 25,15,15,12,10,8 Reps
Dumbbell Incline Bench Press
6 Sets x 25,15,15,12,10,8 Reps
Dumbbell Incline Fly
6 Sets x 25,15,15,12,10,8 Reps
Leverage Incline Chest Press
6 Sets x 25,15,15,12,10,8 Reps
Cable Lower Chest Raise
6 Sets x 25,15,15,12,10,8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 25,15,15,12,10,8 Reps
Cable V Bar Pulldown
6 Sets x 25,15,15,12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Any
arms
Est. 0 min
0 exercises
This day is empty
Any
chest back
Est. 85 min
13 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Any
shoulders traps
Est. 39 min
6 exercises
Smith Machine Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
