Monday
Bulking
Advanced
Machine strength
Plan Details
The Monday routine by sdurrell is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
abs
Est. 22 min
3 exercises
Hanging Leg Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Any
deload
Est. 63 min
9 exercises
Dumbbell Fly
4 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Any
Monday
Est. 65 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Any
Wednesday
Est. 58 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Friday
Est. 65 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 8 Reps
Medicine Ball Chest Push
3 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
