One
Bulking
Intermediate
Machine strength
Plan Details
The One routine by mcjc9 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders & Biceps
Est. 80 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Wed
Back
Est. 46 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Thu
Chest & Triceps
Est. 78 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Sun
Legs & Abs
Est. 106 min
11 exercises
Barbell Single-Leg Squat
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
