John Lukes Workout
Bulking
Intermediate
Machine strength
Plan Details
The John Lukes Workout routine by johnyboywag is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Extrem heavy work for lifting. 3 Days for the plan mit der neuen Band aus der Band und der Gemeinde ist die beste und beste Möglichkeit für die Familie von Frowin zu leben
Routine detail
Any
Workout 1
Est. 88 min
10 exercises
Barbell Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Any
Workout 2
Est. 100 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Any
Workout 3
Est. 85 min
12 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Any
random
Est. 56 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
