Routine Database
> All Routines (16392)
- Beginner (5048)
- Intermediate (7192)
- Advanced (4152)
Gen Fitness (4897)
- Beginner (2275)
- Intermediate (1905)
- Advanced (717)
Bulking (7948)
- Beginner (1868)
- Intermediate (3697)
- Advanced (2383)
Cutting (2929)
- Beginner (793)
- Intermediate (1347)
- Advanced (789)
Sport (618)
- Beginner (112)
- Intermediate (243)
- Advanced (263)

Exercise Database
Abs(284)
Back(138)
Biceps(116)
Chest(139)
Forearm(51)
Glutes(26)
Shoulders(207)
Triceps(109)
Upper Legs(176)
Lower Legs(43)
Cardio(19)
All(1309)
Bulking routine (two week cycle)


Shared By : balanc

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 189

Average Rating

0

Based upon 0 vote(s)

 

Share
Description
 
Day 1 Arms/abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 12 3 Progress Chart

Biceps

 Barbell Curl 60 sec 12 3 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 12 3 Progress Chart

Triceps

 Dip 60 sec 12 3 Progress Chart

Triceps

 EZ Bar Triceps Extension 60 sec 12 3 Progress Chart

Abs

 Decline Crunch 60 sec 15 3 Progress Chart

Abs

 Decline Reverse Crunch 60 sec 15 3 Progress Chart

Abs

 Dumbbell Side Bend 60 sec 15 3 Progress Chart
Day 2 legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 12 5 Progress Chart

Upper Legs

 Smith Machine Stiff Legged Deadlift 60 sec 12 3 Progress Chart

Upper Legs

 Barbell Lunge 60 sec 12 3 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 12 3 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 12 2 Progress Chart

Lower Legs

 Standing Barbell Calf Raise 60 sec 12 3 Progress Chart

Lower Legs

 Seated Calf Raise 60 sec 12 3 Progress Chart
Day 3 Cardio/rest
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 60 min N/A N/A Progress Chart
Day 4 Chest/Back
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

 Chest Dips 60 sec 12 3 Progress Chart

Chest

 Dumbbell Fly 60 sec 12 3 Progress Chart

Back

 Pullups 60 sec 12 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec 12 3 Progress Chart

Back

 Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

 Cable Seated Row 60 sec 12 2 Progress Chart
Day 5 Cardio/abs/rest
Day 6 Shoulders/forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Barbell Shoulder Press 60 sec 12 4 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

 Bent Over Low Pulley Side Lateral 60 sec 12 3 Progress Chart

Forearms

 Palms-Down Dumbbell Wrist Curl Over A Bench 60 sec 12 2 Progress Chart

Forearms

 Palms-Down Dumbbell Wrist Curl Over A Bench 60 sec 12 2 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 60 sec 12 2 Progress Chart

Forearms

 Wrist Roller 60 sec 12 2 Progress Chart

Shoulders

 Barbell Shrugs Behind The Back 60 sec 12 3 Progress Chart

Shoulders

 Barbell Shrug 60 sec 12 3 Progress Chart
Day 7 rest
Day 8 Arms/abs
Day 9 legs
Day 10 cardio/rest
Disclaimer
The information contained in this page was posted by user: balanc on behalf of herself / himself.

The information on this page is for educational purposes only. It is not intended to be a substitute for informed medical advice or care.

In no event shall we (Jefit Inc.) be liable for damages of any kind arising from the use of this page, including but not limited to, direct, indirect, incidental, punitive or consequential damages. If you believe the content of this post infringe your copyrights, please contact us at infojefit.com.
IP/DMCA Notifications