Nuff_said Official
Bulking
Advanced
Machine strength
Plan Details
The Nuff_said Official routine by nuff_said is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back and legs
Est. 104 min
15 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 2
biceps triceps shoulders
Est. 85 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
