Workouts
Bulking
Beginner
Machine strength
Plan Details
The Workouts routine by williambratz is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Leg Day
Est. 63 min
7 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Squat
4 Sets x 8 Reps
Tue
Chest
Est. 92 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Wed
Back
Est. 63 min
7 exercises
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Thu
ARMS!
Est. 59 min
7 exercises
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Any
pull
Est. 69 min
11 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Side Wrist Pull
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
PUSH
Est. 64 min
7 exercises
Barbell Bench Press
5 Sets x 8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Any
kolade chest workout
Est. 45 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
