power builting
Bulking
Advanced
Machine strength
Plan Details
The power builting routine by dapa. is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
arms
Est. 64 min
8 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Curl
5 Sets x 5 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Tue
legs
Est. 48 min
6 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Wed
shoulderz
Est. 34 min
4 exercises
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
5 Sets x 5 Reps
Thu
back
Est. 47 min
6 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
close grip bent over row
5 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Fri
chest
Est. 61 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
