Focused Muscle A
Bulking
Intermediate
Machine strength
Plan Details
The Focused Muscle A routine by OscarCuello is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Build Muscle
Routine detail
Mon
Back/Biceps/Abs
Est. 126 min
15 exercises
Treadmill Running
1 Set
Machine Assisted Pull-Up
2 Sets x 9 Reps
Smith Machine Deadlift
6 Sets x 9,9,9,9,9,1 Reps
Dumbbell One-Arm Row
4 Sets x 9,9,9,1 Reps
Cable Seated Row
4 Sets x 9,9,9,1 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 9,9,9,9,1 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 9,9,9,1 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 9,9,9,1 Reps
Cable Bicep Curl
4 Sets x 9,9,9,1 Reps
Preacher Curl Machine
4 Sets x 12,12,12,1 Reps
Dumbbell Incline Curl
3 Sets x 9,9,1 Reps
Dumbbell Concentration Curl
3 Sets x 9,9,1 Reps
Machine Ab Crunch
6 Sets x 12,12,12,12,12,1 Reps
Decline Crunch
5 Sets x 12 Reps
Elliptical Training
1 Set
Tue
Chest/Triceps
Est. 107 min
11 exercises
Treadmill Running
1 Set
Smith Machine Bench Press
5 Sets x 12,12,12,12,1 Reps
Smith Machine Incline Bench Press
4 Sets x 9,9,9,1 Reps
Smith Machine Decline Bench Press
4 Sets x 9,9,9,1 Reps
Dumbbell Fly
3 Sets x 12,12,1 Reps
Dumbbell Pullover
3 Sets x 12,12,1 Reps
Cable Upper Chest Crossover
4 Sets x 9,9,9,1 Reps
Machine Assisted Dip
4 Sets x 9,9,9,1 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12,12,12,12,1 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 12,12,12,12,1 Reps
Elliptical Training
1 Set
Thu
Shoulders/Forearms
Est. 96 min
10 exercises
Treadmill Running
1 Set
Smith Machine Rear Shoulder Press
5 Sets x 9,9,9,91,91 Reps
Smith Machine Upright Row
3 Sets x 9,9,1 Reps
Smith Machine Shrug
3 Sets x 9,9,1 Reps
Cable Front Raise
4 Sets x 9,9,9,1 Reps
Cable One-Arm Lateral Raise
4 Sets x 9,9,9,1 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 9,9,9,1 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 12,12,12,12,1 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 12,12,12,12,1 Reps
Elliptical Training
1 Set
Fri
Legs/Calves/Abs
Est. 109 min
12 exercises
Treadmill Running
1 Set
Ankle Circles
3 Sets x 12 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Smith Machine Squat
6 Sets x 12,12,12,12,12,1 Reps
Smith Machine Front Squat
4 Sets x 12,12,12,1 Reps
Barbell Standing Calf Raise
5 Sets x 15,15,15,15,1 Reps
Machine Leg Press (Wide Stance)
4 Sets x 9,9,9,1 Reps
Machine Leg Extension
4 Sets x 12,12,12,1 Reps
Machine Seated Leg Curl
4 Sets x 12,12,12,1 Reps
Machine Ab Crunch
6 Sets x 12,12,12,12,1,1 Reps
Decline Crunch
5 Sets x 12 Reps
Elliptical Training
1 Set
