Upper body plan
Bulking
Intermediate
Machine strength
Plan Details
The Upper body plan routine by belm1605 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
If like me you don’t have much room to improve your quads but would like to bulk your upper body up a bit this is a great routine for you: four days to bulk up and two days of cardio, one rest day in the middle.
Routine detail
Mon
New Workout
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
Tue
New Workout
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Wed
New Workout
Est. 0 min
3 exercises
Indoor Cycling
1 Set
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 25 Reps
Thu
New Workout
Est. 0 min
8 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Medicine ball slams
3 Sets x 15 Reps
Fri
New Workout
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Superman
3 Sets
Sat
New Workout
Est. 0 min
3 exercises
Indoor Cycling
1 Set
Leg Raise
3 Sets x 25 Reps
Decline Crunch
3 Sets x 25 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
