Space
Bulking
Intermediate
Machine strength
Plan Details
The Space routine by sdmp74 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Petto + Calf
Est. 101 min
8 exercises
Walking
1 Set
Machine Ab Crunch
4 Sets x 40 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20,16,12,8 Reps
Barbell Incline Bench Press
4 Sets x 20,16,12,8 Reps
Stability Ball Cable Fly
4 Sets x 20,16,12,8 Reps
Machine Seated Calf Raise
4 Sets x 20,16,12,8 Reps
Machine Fly
4 Sets x 20,16,12,8 Reps
Day 2
Spalle + Gambe
Est. 95 min
8 exercises
Walking
1 Set
Crunch
5 Sets x 40 Reps
Plank
3 Sets
Leverage Shoulder Press
4 Sets x 20,16,12,8 Reps
Machine Leg Extension
4 Sets x 20,16,12,8 Reps
Kettlebell Arnold Press
4 Sets x 20,16,12,8 Reps
Machine Seated Leg Curl
4 Sets x 20,16,12,8 Reps
Machine Deltoid Raise
4 Sets x 20,16,12,8 Reps
Day 3
Bicipiti + Tricipiti
Est. 107 min
9 exercises
Walking
1 Set
Machine Ab Crunch
4 Sets x 40 Reps
Cross Body Crunch
4 Sets x 30 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20,16,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20,16,12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 20,16,12,8 Reps
Stability Ball Tricep Extension
4 Sets x 20,16,12,8 Reps
Preacher Curl Machine
4 Sets x 20,16,12,8 Reps
Dip
4 Sets x 20,16,12,8 Reps
Day 4
Schiena + Spalle posteriori
Est. 97 min
8 exercises
Walking
1 Set
Crunch
5 Sets x 40 Reps
Side Bridge
3 Sets
Machine Assisted Pull-Up
4 Sets x 20,16,12,8 Reps
Cable Reverse Fly
4 Sets x 20,16,12,8 Reps
Dumbbell One-Arm Row
4 Sets x 20,16,12,8 Reps
Cable External Rotation
4 Sets x 20,16,12,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,16,12,8 Reps
