AnimalRoutine
Bulking
Advanced
Barbell
Plan Details
The AnimalRoutine routine by Vojo9123 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Hamstring
Est. 76 min
12 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 30,20,15,15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12,10,8,6 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 12,10,8,8 Reps
Dumbbell Walking Lunge
3 Sets x 40 Reps
Tue
Shoulders/Triceps/Abs
Est. 57 min
12 exercises
Dumbbell Lateral Raise
3 Sets x 15,12,10 Reps
Barbell Military Press (Seated)
5 Sets x 12,10,8,6,4 Reps
Cable Upright Row (Supine)
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 30 Reps
Cable Rope Face Pull
3 Sets x 20,15,10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 30,25,20,15,10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Bench Dip
3 Sets x 10,8,6 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Wed
Back/Traps/Quad
Est. 94 min
12 exercises
Barbell Deadlift
4 Sets x 8,6,4,4 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10,15,20 Reps
Barbell Shrug
10 Sets x 30 Reps
Machine Leg Extension
4 Sets x 30,25,20,15 Reps
Barbell Squat
4 Sets x 8 Reps
Hack Squat (Narrow Stance)
4 Sets x 8 Reps
Sissy Squat
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Thu
Chest/Biceps/Abs
Est. 87 min
16 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,4,4 Reps
Barbell Curl
4 Sets x 30,25,20,15 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Plank
1 Set
Fri
Back/Legs
Est. 42 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
