tdubb918 building solid muscle
Bulking
Advanced
Barbell
Plan Details
The tdubb918 building solid muscle routine by tdubb74361 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 68 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
7 Sets x 12 Reps
Tue
Chest and Triceps
Est. 76 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 14 Reps
Barbell Tricep Extension (Supine)
7 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Machine Fly
7 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Wed
REST
Est. 0 min
0 exercises
This day is empty
Thu
Back and Biceps
Est. 75 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Push-Up (Wide Hand)
3 Sets x 12 Reps
Barbell Preacher Curl
7 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Fri
Shoulders and Traps
Est. 61 min
7 exercises
Dumbbell Lateral Raise
7 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Sat
Abs and Cardio
Est. 90 min
7 exercises
Crunch
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 16 Reps
Leg Raise
4 Sets x 16 Reps
Leg Pull-In
4 Sets x 16 Reps
Treadmill Running
1 Set
Walking
1 Set
Sun
REST
Est. 0 min
0 exercises
This day is empty
