Movie Prep-Workout
Bulking
Advanced
Machine strength
Plan Details
The Movie Prep-Workout routine by OQUENDO_C is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
BACK
Est. 240 min
15 exercises
T Bar Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable V Bar Pulldown
5 Sets x 12 Reps
Barbell Row
5 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 8 Reps
Machine Back Extension
5 Sets x 12 Reps
Leverage Machine High Row
5 Sets x 12 Reps
Machine Seated Row
5 Sets x 12 Reps
Machine Lat Pulldown
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 12 Reps
Pull-Up
5 Sets x 8 Reps
Dip
5 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
CHEST
Est. 240 min
15 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Dip
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 12 Reps
Leverage Decline Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Wed
ARMS
Est. 240 min
15 exercises
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
5 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Indoor Cycling
1 Set
Treadmill Running
1 Set
Thu
SHOULDERS
Est. 198 min
12 exercises
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Behind the Back Shrug
5 Sets x 12 Reps
Barbell Rear Delt Row
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Cable One-Arm Lateral Raise
5 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Treadmill Running
1 Set
Fri
LEGS
Est. 240 min
16 exercises
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Barbell Calf Raise
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
5 Sets x 8 Reps
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 12 Reps
Treadmill Running
1 Set
Sat
FULL BODY
Est. 240 min
20 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Treadmill Running
1 Set
