Powerbuilding (Main focus = upper chest/shoulders)
Bulking
Intermediate
Machine strength
Plan Details
The Powerbuilding (Main focus = upper chest/shoulders) routine by hulljeremiah24 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Shoulders/Back
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 3 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Tue
Biceps/Triceps
Est. 39 min
6 exercises
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Legs/Abs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 3 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Thu
Chest/shoulders/back
Est. 54 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Fri
Biceps/Triceps
Est. 42 min
6 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Sat
Legs/Abs
Est. 41 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
