Lori’s Plan
Bulking
Intermediate
None
Plan Details
The Lori’s Plan routine by aafitpt is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan option 1
Routine detail
Day 1
Bi’s & Tri’s
Est. 0 min
10 exercises
EZ Bar Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Day 2
Legs
Est. 0 min
8 exercises
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Day 3
Chest-Back
Est. 0 min
11 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 4
Shoulders
Est. 0 min
10 exercises
Arm Circles
3 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
