Body Part - Cables, Bands & Bodyweight
Bulking
Intermediate
Machine strength
Plan Details
The Body Part - Cables, Bands & Bodyweight routine by MartyOB is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest
Est. 82 min
12 exercises
Cable External Rotation
3 Sets x 10 Reps
Cable External Rotation with Arm up
3 Sets x 10 Reps
Exercise Dome Push-Up
3 Sets x 10 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Tue
Back
Est. 64 min
9 exercises
Band assisted pull up
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Stability Ball Hip Extension
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Front Raise
5 Sets x 8 Reps
Wed
Legs
Est. 74 min
11 exercises
Elliptical Training
1 Set
Dorian hand to feet walk stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Squate on Bosu Ball
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
TRX Single Leg Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Thu
Interval
Est. 72 min
9 exercises
Rowing
1 Set
Elliptical Training
1 Set
Barbell Deadlift
6 Sets x 10 Reps
Elliptical Training
1 Set
Barbell Hack Squat
6 Sets x 8 Reps
Elliptical Training
1 Set
Farmer Walk
6 Sets x 8 Reps
Weight Plate Shrug
6 Sets x 8 Reps
Elliptical Training
1 Set
Fri
Chest
Est. 77 min
12 exercises
Cable External Rotation
3 Sets x 8 Reps
Cable External Rotation with Arm up
3 Sets x 8 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sat
Back
Est. 66 min
9 exercises
Band assisted pull up
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Stability Ball Hip Extension
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Front Raise
5 Sets x 8 Reps
Sun
Legs
Est. 74 min
11 exercises
Elliptical Training
1 Set
Dorian hand to feet walk stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Squate on Bosu Ball
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
TRX Single Leg Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
