JohannesErasmus
Mans sections
Bulking
Beginner
Machine strength
Plan Details
The Mans sections routine by JohannesErasmus is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan Description
building muscle 4 days all sections for men mostly. wide variety of builds. can be adjusted accordin...
Mon
Tue
Wed
Thu
Upper body (Machines Only)
Est time: 113 min
18 exercises
Indoor Cycling
Cardio
Sets
1
Reps
0
Interval
10:00
Rest Time
01:00
Machine Fly
Chest
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Reverse Fly
Shoulders
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Bicep Curl
Biceps
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Deltoid Raise
Shoulders
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Smith Machine Rear Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Hammer Curl
Biceps
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Machine Assisted Pull-Up
Back
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Barbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Barbell Bench Press
Chest
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Barbell Curl
Biceps
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Barbell Military Press
Shoulders
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Cable Pulldown Bicep Curl
Biceps
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Cable Judo Flip
Abs
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Cable Inner Chest Press
Chest
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Cable Lower Chest Raise
Chest
Sets
4
Reps
10
Interval
01:00
Rest Time
00:20
Walking
Cardio
Sets
1
Reps
0
Interval
10:00
Rest Time
01:00
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