Benji's 19 June 2023
Bulking
Intermediate
Barbell
Plan Details
The Benji's 19 June 2023 routine by daniel.messem is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Benji wants to bulk. MAV mid to max to arm and shoulder exercises, other body parts have sufficient MEV for some growth
Routine detail
Day 1
Triceps Push
Est. 49 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 2
Biceps Pull
Est. 50 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Single-Leg Calf Raise
4 Sets x 10 Reps
Day 3
Tricep Push
Est. 51 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Day 4
Bicep Pull
Est. 51 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Single-Leg Calf Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
