00 The King is Back
Bulking
Advanced
Machine strength
Plan Details
The 00 The King is Back routine by mruizsantaella is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs & Shoulders Day
Est. 48 min
7 exercises
Machine Leg Press
3 Sets x 5 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Cable Upright Row
2 Sets x 10 Reps
Machine Deltoid Raise
2 Sets x 20 Reps
Day 3
Chest, Triceps & Abdominals Day
Est. 50 min
8 exercises
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Oblique Crunch
2 Sets x 20 Reps
Day 4
Back, Biceps & Lower Legs Day
Est. 61 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 20 Reps
Back Hyperextension
2 Sets x 20 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
