20 Weeks Out Physique Female
Bulking
Advanced
Machine strength
Plan Details
The 20 Weeks Out Physique Female routine by tonya72 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back and Biceps
Est. 131 min
14 exercises
Cable V Bar Pulldown
6 Sets x 12 Reps
Cable Low Row
6 Sets x 15 Reps
Single Arm Machine Row
6 Sets x 10 Reps
Wide Grip Assisted Pullup
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Palm Out Seated Dumbbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Kneeling Single Arm Pulldown
5 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Shoulders and Triceps
Est. 175 min
15 exercises
Barbell Push Press
6 Sets x 12 Reps
Batwing Row
6 Sets x 15 Reps
Dumbbell Rear Deltoid Row
6 Sets x 12 Reps
Dumbbell Lateral Raise
6 Sets x 15 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Barbell Upright Row
6 Sets x 12 Reps
Dumbbell Tricep Extension
6 Sets x 12 Reps
Weight Plate Front Raise
6 Sets x 12 Reps
Machine Reverse Fly
6 Sets x 12 Reps
Machine Deltoid Raise
6 Sets x 15,15,15,15,15,20 Reps
EZ Bar French Press
6 Sets x 12 Reps
Single-Leg Bench Dip
6 Sets x 12 Reps
Stationary Bike
1 Set
Weight Plate Shrug
5 Sets x 10 Reps
Machine Dip
6 Sets x 12 Reps
Day 3
Back and Biceps M
Est. 147 min
11 exercises
Barbell Rack Pull
6 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
6 Sets x 12 Reps
Barbell Deadlift
6 Sets x 12 Reps
Dumbbell Prone Incline Shrug
6 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Dumbbell Incline Curl
6 Sets x 12 Reps
Kettlebell One-Arm Clean and Jerk
6 Sets x 10 Reps
Machine Assisted Chin-Up
6 Sets x 12 Reps
Back Hyperextension
6 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Walking
1 Set
Day 4
Legs and Glutes S
Est. 140 min
16 exercises
Box Squat
5 Sets x 10 Reps
Hack Squat (Narrow Stance)
5 Sets x 10 Reps
Machine Leg Press (Wide Stance)
5 Sets x 20 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Dumbbell Curl to Shoulder Press
4 Sets x 5 Reps
Toe Press Calf Raises
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Glute Press Machine
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 30 Reps
Machine Hip Abduction
2 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 20 Reps
Cable Side Bend
5 Sets x 20 Reps
Deadmills
5 Sets
Dumbbell Walking Lunge
5 Sets x 10 Reps
Day 5
Shoulders + Triceps MON
Est. 124 min
10 exercises
Barbell Shoulder Press
6 Sets x 10 Reps
EZ Bar French Press
6 Sets x 10 Reps
Dumbbell Seated Arnold Press
6 Sets x 10 Reps
Barbell Shrug
6 Sets x 10 Reps
Dumbbell Reverse Fly
6 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10 Reps
Dumbbell Seated Front Raise
6 Sets x 10 Reps
Barbell Bench Press (Close Grip)
6 Sets x 10 Reps
Cable Deltoid Raise
6 Sets x 10 Reps
Walking
1 Set
Day 6
Legs and Glutes WED
Est. 120 min
11 exercises
Dumbbell Step-Up
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Leg Press Sissy Squats
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
American Kettlebell Swing
5 Sets x 10 Reps
Stationary Bike
1 Set
Day 6
Back and Biceps TUE
Est. 158 min
15 exercises
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Dumbbell Rotational Curl
5 Sets x 10 Reps
Barbell Pullover
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dual Cable Triceps Extension
5 Sets x 10 Reps
Leverage Machine High Row
5 Sets x 10 Reps
Machine Assisted Chin-Up
5 Sets x 10 Reps
Cable Standing Row
5 Sets x 10 Reps
Dumbbell Rear Delt Row
5 Sets x 10 Reps
Walking
1 Set
Machine Seated Row
5 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
American Kettlebell Swing
5 Sets x 10 Reps
Day 7
Chest Shoulders Tris THU
Est. 0 min
0 exercises
This day is empty
Day 9
Shoulders, Chest, Tris FRI
Est. 0 min
0 exercises
This day is empty
Day 10
LEGS + GLUTES SAT
Est. 0 min
0 exercises
This day is empty
