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henchsingh's BBLS1
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The henchsingh's BBLS1 routine by henchsingh is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Keep it simple
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Barbell Bench Press
2 Sets x 8,6 Reps
Barbell JM Press
5 Sets x 12,10,9,10,10 Reps
Cable Lateral Raise
3 Sets x 9 Reps
Cable Bicep Curl
4 Sets x 11,11,11,10 Reps
Cable Wrist Curl
4 Sets x 11,12,12,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 11,10,12,12 Reps
Day 2
Pull
Est. 0 min
7 exercises
Weighted Pull-Up
2 Sets x 6,8 Reps
Barbell Shrug
2 Sets x 10,12 Reps
Barbell Rack Pull
1 Set x 5 Reps
Back Hyperextension
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 9,7 Reps
Dumbbell Incline Curl
3 Sets x 10,10,9 Reps
Machine Calf Press
4 Sets x 10 Reps
Day 3
Upper body Pump
Est. 0 min
7 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10,12,12 Reps
Preacher Curl Machine
3 Sets x 15,12,10 Reps
Machine Tricep Extension
5 Sets x 10,10,7,10,8 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 10,8,8,10,10 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 10,7,8,8,10 Reps
Day 4
Legs
Est. 0 min
7 exercises
Barbell Romanian Deadlift
2 Sets x 9,8 Reps
Machine Leg Extension
4 Sets x 12,10,7,5 Reps
Split Squat
4 Sets x 8,6,8,6 Reps
Machine Leg Press
5 Sets x 12,12,11,10,10 Reps
Machine Calf Press
5 Sets x 10,10,10,10,15 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 10,8,8,10,10 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 10,7,8,8,10 Reps
