Focused Muscle
Bulking
Intermediate
Machine strength
Plan Details
The Focused Muscle routine by OscarCuello is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build Muscle
Routine detail
Mon
Back/Biceps/Abs
Est. 160 min
17 exercises
Treadmill Running
1 Set
Chin-Up with Knee Raise
2 Sets x 8 Reps
Smith Machine Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Decline Bench Ab Reach
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Chest/Triceps
Est. 123 min
12 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Elliptical Training
1 Set
Wed
Cardio/Abs or Rest/Dogs
Est. 101 min
9 exercises
Walking
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Machine Ab Crunch
5 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Decline Bench Ab Reach
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Thu
Shoulders/Forearms
Est. 113 min
11 exercises
Treadmill Running
1 Set
Smith Machine Rear Shoulder Press
4 Sets x 10 Reps
Smith Machine Upright Row
2 Sets x 10 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Elliptical Training
1 Set
Fri
Legs/Calves/Abs
Est. 153 min
15 exercises
Treadmill Running
1 Set
Ankle Circles
3 Sets x 12 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Smith Machine Squat
5 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Decline Bench Ab Reach
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Elliptical Training
1 Set
