Bodybuilding-woman
Bulking
Advanced
Machine strength
Plan Details
The Bodybuilding-woman routine by ericabb is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
for those who don't really know how to start, the goal is 8-12 reps, when you always get 12 reps, increase the weight. 1-2 until failure.
Routine detail
Day 1
push
Est. 77 min
8 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
pull
Est. 77 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Day 3
leg & abs
Est. 106 min
11 exercises
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Cable Deadlift
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hip Thrust - Smith tai kone
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
dumbbell row with push-ups
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Day 4
chest & back
Est. 87 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Reverse T Bar Row
4 Sets x 12 Reps
Day 5
arms
Est. 77 min
8 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 6
full + cardio
Est. 83 min
10 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Hip Thrust - Smith tai kone
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
