from skinny to athlete
Bulking
Intermediate
Machine strength
Plan Details
The from skinny to athlete routine by AlexMussini is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Day Chest & Triceps Legs & Abs Shoulders & Biceps Core & Triceps Back & Biceps Triceps and Biceps trained twice weekly, only a few exercises for each muscle group on training days - the idea is that you really push those muscle groups hard, upping weight as often as possible. It allows more time for the other muscle group being trained on the same day, and you are less likely to be unable to finish your exercises due to fatigue. Cardio can be included once a week if desired A good all round 5 day routine for anyone wanting to put on a bit of mass
Routine detail
Mon
Legs and Abs
Est. 109 min
12 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Crunch
4 Sets x 30 Reps
Plank
4 Sets
Leg Raise
4 Sets x 30 Reps
Tue
Chest and Triceps
Est. 101 min
12 exercises
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Tue
Tuesday Run
Est. 47 min
1 exercise
Running
1 Set
Wed
Shoulders and Biceps
Est. 111 min
13 exercises
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Wed
Wednesday Run
Est. 47 min
1 exercise
Running
1 Set
Thu
Run
Est. 47 min
1 exercise
Running
1 Set
Fri
Core and Triceps
Est. 110 min
12 exercises
Toe Touches
3 Sets x 25 Reps
Air Bike
3 Sets x 25 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 25 Reps
Decline Oblique Crunch
3 Sets x 25 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Sat
rest
Est. 0 min
0 exercises
This day is empty
Sun
Back and Biceps
Est. 101 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
