Super_1sMa
30 Days Challenge
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 30 Days Challenge routine by Super_1sMa is a 30 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
This routine is a little challenge for myself and see if I can gain results through it. It will cons...
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 28
Day 30
It's a new day!
Est time: 212 min
25 exercises
Rowing
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:10
Preacher Curl Machine
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Dip
Triceps
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Inner Chest Press
Chest
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Weighted Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Pull-Up
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:30
Single-Leg Push-Up
Chest
Sets
2
Reps
10
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Cable Kneeling Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Bench Weighted Decline Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Hanging Leg Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Hanging Knee Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Hanging Knee Raise Rotation
Abs
Sets
2
Reps
10
Interval
00:00
Rest Time
01:30
Hanging Pike
Abs
Sets
2
Reps
10
Interval
00:00
Rest Time
01:30
Weighted Hanging Knee Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Calf Raise
Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Clean
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Deep Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Sumo Deadlift
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Zercher Squat
Upper Legs
Sets
2
Reps
8
Interval
00:00
Rest Time
01:30
