Bodybuilding
Bulking
Advanced
Machine strength
Plan Details
The Bodybuilding routine by floggi is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Muscle.
Routine detail
Day 1
Brust | Trizeps | Cardio
Est. 58 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 2
Bizeps | Rücken | Cardio
Est. 59 min
7 exercises
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Indoor Cycling
1 Set
Day 3
Schulter | Beine | Bauch | Cardio
Est. 42 min
7 exercises
Barbell Shrug
3 Sets x 12,10,8 Reps
Leverage Shoulder Press
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Machine Ab Crunch
3 Sets x 12,10,8 Reps
Rotary Torso
3 Sets x 12,10,8 Reps
Indoor Cycling
1 Set
Day 8
Brust | Trizeps
Est. 38 min
8 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
Dumbbell Tricep Extension
3 Sets x 12,10,8 Reps
Machine Dip
3 Sets x 12,10,8 Reps
Day 9
Bizeps | Rücken
Est. 38 min
8 exercises
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12,10,8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Day 10
Schulter | Beine | Bauch
Est. 63 min
9 exercises
Machine Deltoid Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Rotary Torso
3 Sets x 12 Reps
