Make that badass body 6/7
Bulking
Advanced
Machine strength
Plan Details
The Make that badass body 6/7 routine by ericabb is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
make that badass body that your. always dreaming about. you can do it, i believe in you. you.. can...do...it
Routine detail
Tue
shoulders & triceaps
Est. 97 min
8 exercises
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 10 Reps
Wed
chest & abs
Est. 109 min
9 exercises
Smith Machine Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Cable Mid Chest Crossover
5 Sets x 10 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Bench Push-Up
5 Sets x 10 Reps
Seated Leg Tuck
5 Sets x 10 Reps
Thu
back & biceaps
Est. 97 min
8 exercises
Machine Assisted Pull-Up
5 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Fri
leg day
Est. 109 min
9 exercises
Smith hip thrust
5 Sets x 10 Reps
Smith Machine Good Morning
5 Sets x 10 Reps
smith step up
5 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Cable Deadlift
5 Sets x 10 Reps
cable sumo squat
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Sat
upper body
Est. 99 min
9 exercises
Smith Machine Deadlift
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Cable Deltoid Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Sun
lower body
Est. 109 min
9 exercises
cable sumo squat
5 Sets x 10 Reps
Cable Deadlift
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Smith hip thrust
5 Sets x 10 Reps
smith step up
5 Sets x 10 Reps
overhead squat - with smith
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
