bulking *
General
Beginner
Machine strength
Plan Details
The bulking * routine by madeleinencs is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Workout 1
Est. 0 min
5 exercises
Barbell Hip Thrust
4 Sets x 20 Reps
Cable Leg Kickback
4 Sets x 25 Reps
Cable Hip Abduction
4 Sets x 25 Reps
Machine Single-Leg Press
4 Sets x 20 Reps
Smith Machine Split Squat
3 Sets x 15 Reps
Tue
Workout 2
Est. 0 min
6 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 25 Reps
Kettlebell Sumo High Pull
4 Sets x 20 Reps
Glute Kickback
4 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 25 Reps
Cable Rope Face Pull
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Wed
Workout 3
Est. 0 min
5 exercises
Machine Seated Leg Curl
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Kneeling Leg Curl
4 Sets x 20 Reps
Thu
Workout 4
Est. 0 min
7 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 25 Reps
Back Hyperextension
4 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Air Bike
4 Sets x 20 Reps
Cable Seated Row
3 Sets x 25 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 25 Reps
Fri
Workout 5
Est. 0 min
6 exercises
Dumbbell Reverse Lunge
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 20 Reps
Dumbbell Jump Squat
3 Sets x 20 Reps
Cable Pull Through
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 20 Reps
Sat
Workout 6
Est. 0 min
7 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 25 Reps
Cable Bicep Curl
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 25 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
