Currently ?????
Bulking
Advanced
Machine strength
Plan Details
The Currently ????? routine by templilpmayor is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mad gains
Routine detail
Mon
Back/Bicep/Forearm
Est. 0 min
18 exercises
Machine Iso Lateral High Row
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 6 Reps
Barbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Bicep Drag Curl
5 Sets x 10 Reps
Barbell Curl (Close Grip)
5 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Tue
Chest/Tricep/Shoulders
Est. 0 min
17 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
4 Sets x 8 Reps
Barbell Pullover and Press
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Wed
Legs/Core
Est. 0 min
18 exercises
Sit-Up
10 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Leg Pull-In
5 Sets x 10 Reps
Plank
5 Sets
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Machine Single-Leg Calf Press
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Alternating Leg Bridge
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Windshield Wipers
3 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Thu
Back/Bicep/Forearm
Est. 0 min
18 exercises
Machine Iso Lateral High Row
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 6 Reps
Barbell One-Arm Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 6 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
5 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Back Hyperextension
5 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
5 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Fri
?
Est. 0 min
0 exercises
This day is empty
Sat
Chest/Tricep/Shoulders
Est. 0 min
17 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Barbell Pullover and Press
5 Sets x 8 Reps
Dumbbell Alternating Front Raise
5 Sets x 8 Reps
Sun
Legs/Core
Est. 0 min
18 exercises
Sit-Up
10 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Leg Pull-In
5 Sets x 10 Reps
Plank
5 Sets
Machine Hip Abduction
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Single-Leg Calf Press
5 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Alternating Leg Bridge
5 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Windshield Wipers
4 Sets x 10 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Machine Single-Leg Press
5 Sets x 8 Reps
Any
Cardio ????
Est. 0 min
5 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Rowing
1 Set
Swimming
1 Set
