As usual
Bulking
Intermediate
Machine strength
Plan Details
The As usual routine by Arturo6Ramirez is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rutina de Super Series de músculos Antagonistas
Routine detail
Day 1
Chest+biceps
Est. 0 min
7 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Legs+abs
Est. 0 min
8 exercises
Machine Single-Leg Press
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Cable Rope Crunch
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Weighted Side Bend
4 Sets x 25 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 3
Back+triceps
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 4
Ass+shoulders
Est. 0 min
8 exercises
Barbell Hip Thrust
5 Sets x 10 Reps
Dumbbell Alternating Arnold Press
5 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Day 8
Ass + abs
Est. 0 min
9 exercises
Barbell Hip Thrust
5 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Plank
4 Sets
Machine Hip Adduction
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Day 8
Legs + shoulder opt
Est. 0 min
8 exercises
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Day 8
Full legs
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Treadmill Running
4 Sets
