Body Building
General
Advanced
Machine strength
Plan Details
The Body Building routine by B4NKR is a 11 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Day 1
Legs
Est. 0 min
9 exercises
Hack Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 2
Arms
Est. 0 min
9 exercises
Barbell Incline Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 3
Back
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 4
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 5
Shoulder & Triceps
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 6
Monster Barbell Workout
Est. 0 min
7 exercises
Barbell Curl
10 Sets x 10 Reps
Barbell Military Press
10 Sets x 10 Reps
Barbell Overhead Tricep Extension
10 Sets x 10 Reps
Barbell Squat
10 Sets x 10 Reps
Barbell Lunge
10 Sets x 10 Reps
Barbell Bent-Over Row
10 Sets x 10 Reps
Barbell Seated Twist
10 Sets x 10 Reps
Day 7
SET 1
Est. 0 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Day 8
SET 2
Est. 0 min
7 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Squat
4 Sets x 12 Reps
Day 9
SET 3
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Day 10
Core
Est. 0 min
6 exercises
Bench Plank
4 Sets
Back Hyperextension
3 Sets x 15 Reps
Weighted Crunch
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Day 11
Warm Up
Est. 0 min
9 exercises
Mountain Climber
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Plank
1 Set
Bodyweight Rear Lunge
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Prisoner Squat
1 Set x 20 Reps
Push-Up to Side Plank
1 Set x 20 Reps
Bodyweight Rear Lunge
1 Set x 20 Reps
