#01In Coach Mshawky*
Bulking
Intermediate
Machine strength
Plan Details
The #01In Coach Mshawky* routine by shawkypt is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull 1
Est. 74 min
8 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Cuban Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Wed
Push 1
Est. 134 min
9 exercises
Machine Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Fri
Pull 2
Est. 68 min
7 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Machine T Bar Reverse Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sat
Push 2
Est. 76 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Sun
Leg
Est. 65 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat (Reverse Position)
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
