30 Days Challenge
Bulking
Advanced
Machine strength
Plan Details
The 30 Days Challenge routine by Super_1sMa is a 30 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is a little challenge for myself and see if I can gain results through it. It will consist of weight lifting and resistance training. No pain, No gain is the name of the game!
Routine detail
Day 1
It's a new day!
Est. 212 min
25 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Single-Leg Push-Up
2 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Hanging Pike
2 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
2 Sets x 8 Reps
Barbell Zercher Squat
2 Sets x 8 Reps
Day 2
Arms, Forearms, Squats
Est. 226 min
27 exercises
Treadmill Running
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Dumbbell Press (Close Grip)
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Day 3
Leg day!
Est. 162 min
17 exercises
Indoor Cycling
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Weight Plate Squat
4 Sets x 4 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 4
Shoulders, Triceps, Chest
Est. 174 min
19 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 8 Reps
Barbell Neck Press
4 Sets x 8 Reps
Push-Up (Wide Hand)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Day 5
All Abs!!!
Est. 136 min
16 exercises
Running
1 Set
Machine Ab Crunch
4 Sets x 20 Reps
Barbell Press Sit-Up
4 Sets x 20 Reps
Decline Crunch
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Pike
4 Sets x 8 Reps
Hanging Knee Raise Rotation
4 Sets x 8 Reps
Seated Leg Tuck
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Plank
3 Sets
Scissor Kick
4 Sets x 8 Reps
Bird Dog
4 Sets x 8 Reps
Leg Slide (Supine)
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Day 6
Back 2 Back!!
Est. 153 min
16 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Cable Rope Pull-Up
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Assisted Hyperextension
4 Sets x 8 Reps
Day 7
Biceps Target
Est. 175 min
18 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Curl Against an Incline
4 Sets x 8 Reps
Barbell Spider Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Day 8
Chest Out!!
Est. 161 min
16 exercises
Treadmill Running
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Barbell Neck Press
4 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Day 9
Forearms and Glutes
Est. 184 min
19 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 8 Reps
Weight Plate Pinch
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Kneeling Jump Squat
4 Sets x 8 Reps
Smith Machine Split Squat
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Day 10
Shoulders - 1/3rd completed
Est. 170 min
18 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 8 Reps
Barbell Jerk
4 Sets x 8 Reps
Barbell Round the World Shoulder Stretch
3 Sets
Barbell Push Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Behind the Back Shrug
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Day 11
Triceps Business!!
Est. 159 min
20 exercises
Treadmill Running
1 Set
Preacher Curl Machine
3 Sets x 20 Reps
Machine Fly
3 Sets x 20 Reps
Machine Dip
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Inner Chest Press
3 Sets x 20 Reps
Machine Back Extension
3 Sets x 20 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Single-Leg Push-Up
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Day 12
Leg day - Part 2
Est. 162 min
17 exercises
Indoor Cycling
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Kneeling Squat
4 Sets x 8 Reps
Weight Plate Squat
4 Sets x 4 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Day 13
Shoulders, Triceps, Chest - Part 2
Est. 182 min
19 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Shrug
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 10 Reps
Barbell Neck Press
4 Sets x 10 Reps
Push-Up (Wide Hand)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Day 14
All Abs!!! Part 2
Est. 140 min
16 exercises
Running
1 Set
Machine Ab Crunch
4 Sets x 20 Reps
Barbell Press Sit-Up
4 Sets x 20 Reps
Decline Crunch
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Pike
4 Sets x 10 Reps
Hanging Knee Raise Rotation
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Plank
3 Sets
Scissor Kick
4 Sets x 10 Reps
Bird Dog
4 Sets x 10 Reps
Leg Slide (Supine)
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Day 15
Arms, Forearms, Squats - Part 2 - Let's Try it Again
Est. 180 min
21 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Pull-Up
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Hanging Pike
2 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Day 16
Biceps Target - Part 2
Est. 182 min
18 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Curl Against an Incline
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Day 17
Chest Out!! Part 2
Est. 180 min
16 exercises
Treadmill Running
1 Set
Preacher Curl Machine
4 Sets x 25 Reps
Machine Fly
4 Sets x 25 Reps
Machine Dip
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Inner Chest Press
4 Sets x 25 Reps
Barbell Neck Press
4 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 18
Forearms and Glutes - Part 2
Est. 192 min
19 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 10 Reps
Weight Plate Pinch
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Kneeling Jump Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Day 19
Back 2 Back - 2!!
Est. 169 min
17 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Cable Rope Pull-Up
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Assisted Hyperextension
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Day 20
Another Day - 2/3rd done
Est. 210 min
25 exercises
Rowing
1 Set
Preacher Curl Machine
3 Sets x 25 Reps
Machine Fly
3 Sets x 25 Reps
Machine Dip
3 Sets x 25 Reps
Machine Lat Pulldown
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Machine Inner Chest Press
3 Sets x 25 Reps
Machine Back Extension
3 Sets x 25 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Single-Leg Push-Up
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Hanging Knee Raise Rotation
3 Sets x 12 Reps
Hanging Pike
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Barbell Clean
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Zercher Squat
3 Sets x 12 Reps
Day 21
Arms, Forearms, Squats - Part 3
Est. 240 min
30 exercises
Rowing
1 Set
Treadmill Running
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Machine Inner Chest Press
4 Sets x 20 Reps
Machine Back Extension
4 Sets x 20 Reps
Dumbbell Press (Close Grip)
4 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Single-Leg Push-Up
2 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Hanging Knee Raise Rotation
2 Sets x 10 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Day 22
Leg day! Part 3
Est. 175 min
17 exercises
Indoor Cycling
1 Set
Preacher Curl Machine
4 Sets x 8 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Single-Leg Push-Up
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Barbell Kneeling Squat
4 Sets x 12 Reps
Weight Plate Squat
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Day 23
Shoulders, Triceps, Chest - Part 3
Est. 191 min
19 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Single-Leg Push-Up
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Shrug
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 12 Reps
Barbell Neck Press
4 Sets x 12 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 24
All Abs!!! - Part 3
Est. 145 min
16 exercises
Running
1 Set
Machine Ab Crunch
4 Sets x 20 Reps
Barbell Press Sit-Up
4 Sets x 20 Reps
Decline Crunch
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Hanging Pike
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Seated Leg Tuck
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Plank
3 Sets
Scissor Kick
4 Sets x 12 Reps
Bird Dog
4 Sets x 12 Reps
Leg Slide (Supine)
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 25
Back 2 Back!! Part 3
Est. 174 min
16 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 25 Reps
Machine Fly
4 Sets x 25 Reps
Machine Dip
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Back Extension
4 Sets x 25 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Cable Rope Pull-Up
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Day 26
Biceps Target - Part 3
Est. 198 min
18 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 25 Reps
Machine Fly
4 Sets x 25 Reps
Machine Dip
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Inner Chest Press
4 Sets x 25 Reps
Machine Back Extension
4 Sets x 25 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Single-Leg Push-Up
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Curl Against an Incline
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 27
Triceps Business!! Part 2
Est. 180 min
20 exercises
Treadmill Running
1 Set
Preacher Curl Machine
3 Sets x 25 Reps
Machine Fly
3 Sets x 25 Reps
Machine Dip
3 Sets x 25 Reps
Machine Lat Pulldown
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Machine Inner Chest Press
3 Sets x 25 Reps
Machine Back Extension
3 Sets x 25 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Single-Leg Push-Up
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Day 28
Biceps Target - Part 2
Est. 200 min
18 exercises
Rowing
1 Set
Preacher Curl Machine
4 Sets x 25 Reps
Machine Fly
4 Sets x 25 Reps
Machine Dip
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Inner Chest Press
4 Sets x 25 Reps
Machine Back Extension
4 Sets x 25 Reps
Weighted Pull-Up
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Single-Leg Push-Up
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Curl Against an Incline
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Day 28
Chest Out!! Part 3
Est. 190 min
16 exercises
Treadmill Running
1 Set
Preacher Curl Machine
4 Sets x 25 Reps
Machine Fly
4 Sets x 25 Reps
Machine Dip
4 Sets x 25 Reps
Machine Lat Pulldown
4 Sets x 25 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Machine Inner Chest Press
4 Sets x 25 Reps
Barbell Neck Press
4 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 15 Reps
Bench Push-Up
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Barbell Deep Squat
4 Sets x 15 Reps
Day 30
Final Day - 3/3rd Complete
Est. 222 min
25 exercises
Rowing
1 Set
Preacher Curl Machine
3 Sets x 25 Reps
Machine Fly
3 Sets x 25 Reps
Machine Dip
3 Sets x 25 Reps
Machine Lat Pulldown
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Machine Inner Chest Press
3 Sets x 25 Reps
Machine Back Extension
3 Sets x 25 Reps
Weighted Pull-Up
3 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Single-Leg Push-Up
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Kneeling Crunch
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
Hanging Pike
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Barbell Calf Raise
3 Sets x 15 Reps
Barbell Clean
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Sumo Deadlift
3 Sets x 15 Reps
Barbell Zercher Squat
3 Sets x 15 Reps
