SG's Main Routine 1
Bulking
Intermediate
Body
Plan Details
The SG's Main Routine 1 routine by son_soku is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 45 min
11 exercises
Warm Up
1 Set
Push-Up
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Cardio
1 Set
Cool Down
1 Set
Wed
Shoulders and Legs
Est. 51 min
11 exercises
Warm Up
1 Set
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Cardio
1 Set
Cool Down
1 Set
Thu
Back and Biceps
Est. 47 min
11 exercises
Warm Up
1 Set
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cardio
1 Set
Cool Down
1 Set
Fri
Core
Est. 31 min
9 exercises
Warm Up
1 Set
Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
3 Sets
Cardio
1 Set
Cool Down
1 Set
Sun
Full Body - at Home
Est. 27 min
11 exercises
Warm Up
1 Set
Jump Squat
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Jump Squat
1 Set x 15 Reps
Push-Up
1 Set x 15 Reps
Cross Body Crunch
1 Set x 20 Reps
Bodyweight Lunge
1 Set x 15 Reps
Push-Up (Wide Hand)
1 Set x 15 Reps
Plank
1 Set
Cool Down
1 Set
