Crazy Beginner Bulk-up Routine

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Crazy Beginner Bulk-up Routine

Shared By : thunderman

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 6 / 185

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Description

my version

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	120 sec	6	3
Chest		Barbell Incline Bench Press	120 sec	6	3
Chest		Machine Fly	60 sec	6	3
Triceps		Dip Machine	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Triceps		Barbell Lying Triceps Press	60 sec	8	3

Tuesday

Back, Biceps, and Forearm

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	120 sec	6	3
Back		Barbell Bent Over Row	60 sec	6	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		One-Arm Dumbell Row	60 sec	8	3
Biceps		Barbell Curl	60 sec	8	3
Biceps		Reverse Cable Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Preacher Curl Machine	60 sec	8	3
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3

Wednesday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Smith Machine Squat	60 sec	8	3
Upper Legs		Clean Deadlift	60 sec	8	3
Upper Legs		Seated Leg Curl	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Donkey Calf Raises	60 sec	8	3
Shoulders		Dumbbell Shoulder Press	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3

Thursday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Weighted Sit-Up With Bands	60 sec	8	3
Abs		Leg Raise	60 sec	16	3
Abs		Oblique Crunches	60 sec	16	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Abs		Decline Crunch	60 sec	12	3
Abs		Side Bend	60 sec	8	3
Abs		Air Bike	60 sec	16	3

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