CJ
Bulking
Intermediate
Machine strength
Plan Details
The CJ routine by Bickley is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Time to grow ?
Routine detail
Mon
Chest/Shoulders/Arms
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Tue
Glutes/Hamstrings/Calfs
Est. 0 min
7 exercises
Glute Kickback
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Thu
Back
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 12 Reps
Cable Incline Pullover
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Fri
Arms/Calf's/Abs
Est. 0 min
7 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Hip Thrust
10 Sets x 10 Reps
Sun
Glutes/Quads
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Hack Squat
3 Sets x 10 Reps
