My Routine V1.3
Bulking
Advanced
Machine strength
Plan Details
The My Routine V1.3 routine is a 17 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back
Est. 48 min
6 exercises
Cable Shoulder Extension
2 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Tue
Chest
Est. 33 min
6 exercises
Cable Cross-Over
2 Sets x 12 Reps
Push-Up
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Dumbbell Incline Fly
2 Sets x 15 Reps
Wed
Arms
Est. 54 min
8 exercises
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Thu
Legs
Est. 28 min
4 exercises
Bodyweight Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Standing Calf Raise
3 Sets x 15 Reps
Fri
Shoulders
Est. 66 min
11 exercises
Cable Internal Rotation
2 Sets x 12 Reps
Dumbbell Cuban Press
2 Sets x 15 Reps
Incline Bench Shrug
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell One-Arm Upright Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
2 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 10 Reps
Any
8/28/17 Legs
Est. 38 min
5 exercises
Barbell Good Morning
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Any
Biceps Lt
Est. 39 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Any
Shoulders #2
Est. 22 min
4 exercises
Dumbbell Cuban Press
2 Sets x 10 Reps
Cable Internal Rotation
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Any
Legs
Est. 58 min
7 exercises
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Goblet Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Any
Back #2
Est. 51 min
6 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Standing Wide Grip Row
4 Sets x 15 Reps
Any
Back & Chest
Est. 57 min
8 exercises
Push-Up
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Dumbell Seated Shrug
3 Sets x 15 Reps
Any
Chest #2
Est. 30 min
5 exercises
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Any
Abs
Est. 26 min
5 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Standing Oblique Twist
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Any
Cardio
Est. 76 min
4 exercises
Elliptical Training
1 Set
Cable Wood Chop
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Any
Arms #2
Est. 42 min
8 exercises
EZ Bar Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Lying Wide Grip Cable curl
3 Sets x 20 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 20 Reps
Lying reverse grip cable curl
3 Sets x 20 Reps
Kneeling reverse grip pressdown
2 Sets x 20 Reps
Kneeling close grip pressdown
2 Sets x 20 Reps
Kneeling overhead cable extension
2 Sets x 20 Reps
Any
Warm up Shoulders
Est. 15 min
4 exercises
Arm Circles
2 Sets x 15 Reps
Dumbbell Cuban Press
2 Sets x 15 Reps
Posterior Capsule Stretch
2 Sets
Internal Rotation
2 Sets x 15 Reps
Any
Back 3
Est. 35 min
5 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Incline Bench Shrug
2 Sets x 15 Reps
