Back At it Again
Bulking
Intermediate
Machine strength
Plan Details
The Back At it Again routine by SaikouFitness is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Leg Day
Est. 124 min
19 exercises
Elliptical Training
1 Set
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
2 Sets x 10 Reps
Machine Single-Leg Extension
6 Sets x 8 Reps
Machine Single-Leg Curl
6 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Day 2
Upper Body
Est. 120 min
19 exercises
Elliptical Training
1 Set
Dumbbell One-Arm Tricep Extension (Reverse Grip)
6 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
6 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Day 3
Midsection
Est. 121 min
19 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Elliptical Training
1 Set
