Fit works routine
Bulking
Advanced
Machine strength
Plan Details
The Fit works routine routine by joshb932g is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
biceps and small back
Est. 79 min
12 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Close grip lat pushdown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
barbell wide grip curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Kettlebell reverse grip curls
3 Sets x 12 Reps
Tue
shoulders and legs
Est. 89 min
13 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Wed
triceps and wide, upper chest
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
skull crushers
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Thu
wide back and biceps
Est. 83 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
wide grip cable seated row
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Fri
shoulders and legs
Est. 80 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Rotator Cuff Rotation
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Sun
inner and lower chest and triceps
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Leverage machine inner chest press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
dumbbell double hand bench press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
