Clean up
Bulking
Intermediate
Machine strength
Plan Details
The Clean up routine by hotter2 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
legs shoulders
Est. 64 min
10 exercises
Bodyweight Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Any
chest, shoulder n calfs
Est. 70 min
11 exercises
Machine Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Biceps triceps n neck
Est. 65 min
10 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
