StrongLifts (ACBC)
Bulking
Beginner
Machine strength
Plan Details
The StrongLifts (ACBC) routine by michaelian.sayson is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
(A) Squat / Bench Press / Barbell Row
Est. 86 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 2
(B) Squat / Overhead Press / Deadlift
Est. 85 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 2 Reps
Day 3
(C) Arms
Est. 61 min
9 exercises
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
