Ian's Intense Workout
Bulking
Advanced
Machine strength
Plan Details
The Ian's Intense Workout routine by ThePandaOdyssey is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Day 1 Monday / Thursday Day 2 Tuesday / Friday Day 3 Wednesday / Saturday Day 4 Sunday Eat Lots Max Weights
Routine detail
Day 1
Arms and Shoulder
Est. 89 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Pulldown Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
Day 2
Chest and Back
Est. 82 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Day 3
Legs and Abs
Est. 70 min
9 exercises
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Barbell Seated Twist
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Weighted Trunk Rotation
4 Sets x 8 Reps
Day 4
Rest Day
Est. 0 min
0 exercises
This day is empty
