Bodybuilding Week 1-3
Bulking
Advanced
Machine strength
Plan Details
The Bodybuilding Week 1-3 routine by pakus_mcclurg is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Back & Biceps
Est. 78 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Pull-Up
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Tue
Chest, Triceps & Abs
Est. 101 min
14 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dip
2 Sets x 15 Reps
Push-Up
2 Sets x 30 Reps
Decline Crunch
2 Sets x 20 Reps
Oblique Crunch
2 Sets x 25 Reps
Air Bike
1 Set x 50 Reps
Wed
Shoulders (Traps) & Legs
Est. 86 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 8 Reps
Thu
Back, Chest & Abs
Est. 92 min
13 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 15 Reps
Push-Up
2 Sets x 35 Reps
Plank
2 Sets
Leg Raise
2 Sets x 15 Reps
Reverse Crunch
2 Sets x 20 Reps
Fri
Triceps & Biceps
Est. 79 min
10 exercises
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
