6 weeks week 1-3
Bulking
Advanced
Machine strength
Plan Details
The 6 weeks week 1-3 routine by andreromano is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1
Est. 50 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Jefferson Squat
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Tue
Workout 2
Est. 52 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Pullover
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Wed
Workout 3
Est. 53 min
7 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 20 Reps
Thu
Workout 4
Est. 50 min
7 exercises
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Fri
Workout 5
Est. 51 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Sat
Workout 6
Est. 52 min
7 exercises
Dumbbell Shoulder Press
4 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
