Size and shred
Bulking
Advanced
Machine strength
Plan Details
The Size and shred routine by BernardoAguirreJr. is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Tris
Est. 37 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Tue
Back & Biceps
Est. 43 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Wed
Leg day
Est. 42 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Peroneal Stretch
3 Sets x 8 Reps
Fri
Shoulders & Chest
Est. 54 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Sat
Back&Biceps
Est. 42 min
8 exercises
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Sun
leg day
Est. 0 min
0 exercises
This day is empty
