Plan for Mom
Bulking
Beginner
Machine strength
Plan Details
The Plan for Mom routine by kayshay92 is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Work out plan for mom
Routine detail
Day 1
Legs
Est. 0 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Day 2
Arms (bis/tris)
Est. 0 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Day 3
Shoulders & traps
Est. 0 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Day 4
Back & legs
Est. 0 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Day 5
Abs
Est. 0 min
7 exercises
Dumbbell Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
