Variations Workout
Bulking
Intermediate
Machine strength
Plan Details
The Variations Workout routine by Randy.Smith1985 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Back
Est. 70 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Tue
Biceps/Forearms/Triceps
Est. 124 min
20 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Wed
Legs
Est. 63 min
11 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Thu
Shoulders
Est. 108 min
19 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Any
Abdominal Program
Est. 117 min
16 exercises
Elliptical Training
1 Set
Stationary Bike
3 Sets
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Abdominal Hip Roll
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
