January 2016
Bulking
Advanced
Machine strength
Plan Details
The January 2016 routine by teeks_88 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Triceps/Abs
Est. 147 min
17 exercises
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
6 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Incline Chest Press
6 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
EZ Bar Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 8 Reps
Machine Tricep Extension
6 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Parallel Bar Leg Raise
1 Set x 100 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Plank
3 Sets
Leg Raise
3 Sets x 20 Reps
Snake Trainer Rope Workout
1 Set x 8 Reps
Day 2
Back/Biceps/Abs
Est. 63 min
11 exercises
Barbell Deadlift
5 Sets x 8,6,4,6,6 Reps
Wide Side Grip Pulldown
4 Sets x 8,6,4,6 Reps
Cable Seated Row
5 Sets x 8,6,4,6,6 Reps
Rear Crossover
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
5 Sets x 8,6,4,4,6 Reps
21's - Straight Bar
4 Sets x 1 Reps
Dumbbell Hammer Curl
3 Sets x 8,6,4 Reps
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
1 Set x 100 Reps
Snake Trainer Rope Workout
1 Set x 8 Reps
Day 3
Cardio/Abs
Est. 112 min
8 exercises
Treadmill Running
1 Set
Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Oblique Crunch on HyperExtension
1 Set x 30 Reps
Parallel Bar Hip Raise
1 Set x 100 Reps
Snake Trainer Rope Workout
1 Set x 8 Reps
Elliptical Training
1 Set
Rowing
1 Set
Day 4
Shoulders/Legs/Abs
Est. 77 min
13 exercises
Leverage Shoulder Press
5 Sets x 8,6,4,4,4 Reps
Leverage Machine Shrug
4 Sets x 8,6,4,6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8,6,4 Reps
Barbell Squat
4 Sets x 8,6,4,6 Reps
Machine Leg Press
4 Sets x 8,6,4,6 Reps
Machine Calf Raise
5 Sets x 8,6,4,6,6 Reps
Machine Leg Extension
5 Sets x 8,6,4,6,6 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Sit-Up
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Snake Trainer Rope Workout
1 Set x 8 Reps
