Patrick’s workout
Bulking
Advanced
Machine strength
Plan Details
The Patrick’s workout routine by Bounty-Hunter is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Good workout to either bulk up or cut those last few pounds.
Routine detail
Any
Arms
Est. 0 min
23 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 6 Reps
EZ Bar seated French Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell close grip curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
EZ Bar Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Close grip bench
6 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Any
Abs
Est. 0 min
13 exercises
Decline Crunch
3 Sets x 6 Reps
Seated Leg Tuck
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Hanging Knee Raise
3 Sets x 6 Reps
Decline Bench Weighted Twist
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Stability Ball Crunch
3 Sets x 6 Reps
Weight Plate Rotation
3 Sets x 6 Reps
Stability Ball Crunch
3 Sets x 6 Reps
Stability Ball Ab Curl
3 Sets x 6 Reps
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets x 6 Reps
Any
Chest & Tris
Est. 0 min
12 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Lower chest raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Any
legs
Est. 0 min
10 exercises
Barbell Squat
6 Sets x 6 Reps
Dumbbell Romanian dead lift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Any
back
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Any
chest
Est. 0 min
14 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell lower chest raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
Push-Up
3 Sets x 20 Reps
