Ricky's Exercises
Bulking
Intermediate
Machine strength
Plan Details
The Ricky's Exercises routine by rickysoeryono is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 Days Strength 3 Days Repetitions
Routine detail
Mon
Chest Triceps Strength
Est. 142 min
15 exercises
Dip
3 Sets x 8 Reps
Bench Push-Up
4 Sets x 12 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Decline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 5 Reps
Dumbbell Fly
4 Sets x 12 Reps
Hex Press
4 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Back Biceps Strength
Est. 121 min
13 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Cable V Bar Pulldown
5 Sets x 5 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Bent Over Concentration Curl
3 Sets x 12 Reps
Wed
Shoulder Leg Strength
Est. 128 min
13 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Calf Press Machine
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Military Press (Seated)
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Up Right Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Thu
Chest Triceps Hyper
Est. 98 min
14 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Hex Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Rope Close Grip Triceps Pushdown
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Fri
Back Biceps Hyper
Est. 111 min
15 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 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 V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Sat
Shoulder Leg Hyper
Est. 112 min
16 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Calf Press Machine
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
EZ Bar Up Right Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
