NYCE
Bulking
Advanced
Machine strength
Plan Details
The NYCE routine by fabpub is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
New York City Experience 6 days/week, 12-13 exercises per day, 90 min per day at best minimum. Plus cardio on day 7. Each muscle gets 2 to 4 exercises on its days. The names of the days give the exercises, which are alternated with little to virtually no rest. (totals per 2 weeks in parenthesis) # 3x per week N Abs: 2 (12) # 2x per week A Chest: 4 (16) B Triceps: 2 (8) C Posterior upper leg: 2 (8) D Anterior upper leg: 2 (8) E Biceps: 3 (12) F Back: 4 (16) G Shoulder: 3 (12) I Panturrilha: 3 (12) J Lower back: 3 (12) P Thigh adductor: 1 (4) Q Thigh abductor: 1 (4) # 3x per 2 weeks H Forearm: 3 (9) K Agachamento: 2 (6) L Trapézio: 2 (6) # 1x per week M Cardio: 50 min (1h40 min) # 1x per 2 weeks O Internal and external rotation: 4 (4)
Routine detail
Day 1
A, B, C, D, N
Est. 73 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Day 2
E, F, G, L
Est. 72 min
12 exercises
Machine Seated Row
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Hex bar shrug
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Day 3
H, I, J, P, Q, N
Est. 73 min
13 exercises
Dumbbell One-Arm Wrist Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Day 4
A, B, C, D, K
Est. 77 min
12 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Day 5
E, F, G, N
Est. 69 min
12 exercises
Machine back fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Cable Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 12 Reps
Day 6
H, I, J, P, Q, L
Est. 74 min
13 exercises
Dumbbell One-Arm Wrist Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Hex bar shrug
4 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 12 Reps
Day 7
M
Est. 52 min
1 exercise
Running
1 Set
Day 8
A, B, C, D, N
Est. 75 min
12 exercises
Machine Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Day 9
E, F, G, K
Est. 78 min
12 exercises
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine back fly
4 Sets x 12 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12 Reps
Seated One Arm Row
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Day 10
O, I, J, P, Q, N
Est. 79 min
14 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Weighted Decline Rotation
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Day 11
A, B, C, D, L
Est. 70 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Hex bar shrug
4 Sets x 12 Reps
Barbell Rear Tricep Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Hex bar shrug
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Day 12
E, F, G, N
Est. 68 min
12 exercises
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Reverse Crossover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 13
H, I, J, P, Q, K
Est. 86 min
13 exercises
Barbell Deadlift
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
4 Sets x 12 Reps
Day 14
M
Est. 52 min
1 exercise
Running
1 Set
