Half-Orc Workout
Bulking
Advanced
Machine strength
Plan Details
The Half-Orc Workout routine by miglewis is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back/Lat Routine
Est. 47 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Barbell Shrug
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Day 2
Chest
Est. 36 min
6 exercises
Dumbbell Bench Press
4 Sets x 8,8,10,12 Reps
Barbell Incline Bench Press
4 Sets x 8,10,12,12 Reps
Leverage Decline Chest Press
3 Sets x 10,10,12 Reps
Dumbbell Incline Fly
3 Sets x 10,10,12 Reps
Machine Fly
3 Sets x 12 Reps
Sit-Up
3 Sets x 15 Reps
Day 3
REST
Est. 0 min
0 exercises
This day is empty
Day 5
Glutes & Leg
Est. 50 min
6 exercises
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Calf Raise
8 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 5
Arms
Est. 43 min
7 exercises
Barbell Curl
4 Sets x 6,6,8,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,8,10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,10,12 Reps
Cable Rope Hammer Curl
3 Sets x 12,12,15 Reps
Cable Reverse Curl
3 Sets x 12,12,15 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 25 Reps
Day 6
Delts
Est. 51 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
