Ultimate Abolition
Bulking
Advanced
Machine strength
Plan Details
The Ultimate Abolition routine by Dbdb35 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The End
Routine detail
Mon
Back + Abs
Est. 77 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Tue
Squats + Arms
Est. 139 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Running
1 Set
Wed
Chest + Abs
Est. 65 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Thu
Back + Abs
Est. 132 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Running
1 Set
Fri
Arms + Abs
Est. 138 min
13 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Running
1 Set
Sat
Legs
Est. 76 min
11 exercises
Barbell Squat
5 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Sun
Chest + Abs
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
