personal
Bulking
Beginner
Machine strength
Plan Details
The personal routine by tinochinengundu is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 70 min
10 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Sat
Abs
Est. 24 min
4 exercises
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Sun
Legs
Est. 70 min
10 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Front Squat
5 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
Back and biceps
Est. 73 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
