gladiator
Bulking
Intermediate
Machine strength
Plan Details
The gladiator routine by billiotc28 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Gain muscle. This is loosely based off Jay Cutler's Living Large routine, without legs (thanks PT for bad knees).
Routine detail
Mon
Chest
Est. 105 min
8 exercises
Walking
1 Set
Barbell Bench Press
8 Sets x 8 Reps
Barbell Decline Bench Press
7 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
7 Sets x 8 Reps
Machine Fly
7 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Boxing
1 Set
Tue
Arms
Est. 135 min
12 exercises
Elliptical Training
1 Set
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
7 Sets x 8 Reps
preacher curl machine one arm
7 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
7 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
up/down/ wrist curl
3 Sets x 8 Reps
Boxing
1 Set
Wed
Back & Shoulders
Est. 148 min
17 exercises
Calf Machine Shoulder Shrug
7 Sets x 8 Reps
Leverage Machine Shrug
4 Sets x 8 Reps
reverse leverage shrug
4 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Lat Pulldown
6 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
7 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Upright Row
6 Sets x 8 Reps
Boxing
1 Set
Thu
Chest
Est. 136 min
13 exercises
Elliptical Training
1 Set
Machine Bench Press
7 Sets x 10 Reps
Machine Fly
6 Sets x 10 Reps
Leverage Incline Chest Press
7 Sets x 10 Reps
Leverage Decline Chest Press
7 Sets x 8 Reps
Cable Straight Arm Crossover
5 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
rope shake
3 Sets
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Boxing
1 Set
Fri
Arms
Est. 149 min
15 exercises
Elliptical Training
1 Set
Cable Tricep Pushdown (Rope)
7 Sets x 10 Reps
rope curl
7 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Preacher Curl Machine
6 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
rope shake
3 Sets
Boxing
1 Set
