December/Jan/Feb
Bulking
Advanced
Machine strength
Plan Details
The December/Jan/Feb routine by MGRH is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Abs
Est. 53 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Cross-Over
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Tue
Legs
Est. 50 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Walking Lunge
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Wed
Back
Est. 51 min
7 exercises
Pull-Up
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Thu
Shoulders/Abs
Est. 54 min
8 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Arms
Est. 48 min
6 exercises
Dumbbell Zottman Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Sat
Abs
Est. 50 min
8 exercises
Jackknife Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
V-Up
5 Sets x 8 Reps
Plank
3 Sets
Sun
Compounds
Est. 10 min
1 exercise
Handstand Push-Up
5 Sets x 8 Reps
