FirstVariation
Bulking
Advanced
Machine strength
Plan Details
The FirstVariation routine by onnmi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
lets try this app. First 3 days with full power till the end. Second 3 days are more like pumping and not more than 80 to 90 % force. At least one rest day between days 3 and 4.
Routine detail
Day 1
Chest and back 1
Est. 72 min
11 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Machine Fly
3 Sets x 6 Reps
Stability Ball Trunk Rotation
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Day 2
Legs 1
Est. 54 min
8 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Shoulders and arms 1
Est. 61 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 6 Reps
Day 4
Chest and back 2
Est. 74 min
10 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Day 5
Legs 2
Est. 61 min
8 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 6
Shoulders and arms 2
Est. 68 min
9 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
