Mondays to Friday
Bulking
Intermediate
Machine strength
Plan Details
The Mondays to Friday routine by zachary.odell is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
chest and tri
Est. 57 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Any
back and bi
Est. 67 min
8 exercises
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Any
shoulder and traps
Est. 56 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Upright Row
4 Sets x 8 Reps
Any
legs
Est. 40 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
