Viking Steel
Bulking
Advanced
Machine strength
Plan Details
The Viking Steel routine by Viking08 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest
Est. 68 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Leverage Decline Chest Press
4 Sets x 14,12,10,8 Reps
Decline Crunch
4 Sets x 14,12,10,8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 14,12,10,8 Reps
Day 2
Back and Abs
Est. 57 min
10 exercises
Pull-Up
4 Sets x 14,12,10,8 Reps
Barbell Row
4 Sets x 14,12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 14,12,10,8 Reps
Leverage Machine Iso Row
4 Sets x 14,12,10,8 Reps
Cable Reverse Crossover
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14,12,10,8 Reps
Cable Seated Row
4 Sets x 14,12,10,8 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 15 Reps
Day 3
Legs, Lower Back and Abs
Est. 72 min
9 exercises
Barbell Squat
1 Set
Barbell Step-Up
1 Set
Machine Leg Press
1 Set
Machine Kneeling Leg Curl
1 Set
Machine Leg Extension
1 Set
Machine Seated Calf Raise
5 Sets x 20 Reps
Barbell Good Morning
5 Sets x 12 Reps
Crunch
5 Sets x 30 Reps
Dumbbell Side Bend
5 Sets x 30 Reps
Day 4
Shoulders, Forearms and Abs
Est. 88 min
11 exercises
Barbell Shoulder Press
1 Set
Barbell Front Raise
1 Set
Barbell Upright Row
1 Set
Barbell Alternating Press
1 Set
Barbell Shrug
5 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 15 Reps
Wrist Roller
5 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Bench Crunch
5 Sets x 30 Reps
Rotational Crunch
5 Sets x 30 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Chest, Biceps, Abs
Est. 95 min
10 exercises
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 12 Reps
Cable Reverse Curl
5 Sets x 12 Reps
Day 7
Back, Triceps, Abs
Est. 53 min
6 exercises
Pull-Up
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Wide Grip Cable Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Reverse Fly
5 Sets x 12 Reps
