Toppdogg93 Bulking Season

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RATING: 43 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This Routine is for bulking fast!
You gotta put in work!!! to get them Gains!!!

Below is my daily nutrition

Meal 1: Oat Flakes and 6 Egg Whites
Meal 2: Whey Protein, Rice and Chicken Fillets
Meal 3: Whey Protein and Almonds
Meal 4: Rice and Chicken Fillets
Meal 5: Tuna Fish and Salad
Meal 6: Protein Shake

Monday
Tuesday
Wednesday
Thursday
Friday

Chest 6 exercises, 43 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Cable Straight Arm Crossover	3x10 reps	rest: 60s
Cable Incline Fly	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s

Back 10 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Legs 6 exercises, 40 mins

Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Calf Press	3x10 reps	rest: 60s

Shoulders 10 exercises, 1 hr 5 mins

Smith Machine Shoulder Press	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Alternating Front Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s

Biceps & Triceps 7 exercises, 45 mins

Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s