MIXED FULL BODY
Bulking
Intermediate
Machine strength
Plan Details
The MIXED FULL BODY routine by Silverback36 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Mixed Full Body
Routine detail
Mon
Active Health Set
Est. 72 min
13 exercises
Treadmill Running
1 Set
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Stability Ball Wall Squat
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 12 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Plank
3 Sets
Stationary Bike
1 Set
Tue
Cardio Day
Est. 66 min
4 exercises
Elliptical Training
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Swimming
1 Set
Wed
Core and Leg Day
Est. 54 min
13 exercises
Elliptical Training
1 Set
Air Bike
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Oblique Crunch
2 Sets x 10 Reps
Plank
2 Sets
Weight Plate Rotation
2 Sets x 10 Reps
Barbell Seated Twist
2 Sets x 10 Reps
Barbell Side Bend
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Wall Calf Stretch
2 Sets x 10 Reps
Indoor Cycling
1 Set
Thu
Shoulder and Chest Day
Est. 56 min
14 exercises
Walking
1 Set
Machine Incline Chest Press
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Barbell Rear Military Press
2 Sets x 10 Reps
Dumbbell See Saw Press
2 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
2 Sets x 10 Reps
Dumbbell Shoulder Raise
2 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
kettlebell workout
Est. 55 min
10 exercises
Treadmill Running
1 Set
Kettlebell Front Squat
2 Sets x 10 Reps
Kettlebell Row
2 Sets x 10 Reps
Kettlebell Leg Pass
2 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
2 Sets x 10 Reps
Kettlebell Jerk
2 Sets x 10 Reps
Kettlebell Alternating Press
2 Sets x 10 Reps
Kettlebell One-Arm Jerk
2 Sets x 10 Reps
Kettlebell Jerk
2 Sets x 10 Reps
Rowing
1 Set
Sun
Full Body Workout personal creation
Est. 105 min
17 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 40 Reps
Dumbbell Seated Bicep Curl
1 Set x 20 Reps
Dumbbell Tricep Extension
2 Sets x 25 Reps
Dumbbell Shoulder Shrug
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Plank
2 Sets
Stationary Bike
1 Set
