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regular season
AUDIO TIP
Bulking
Beginner
None
Plan Details
The regular season routine by r2rowprra is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
chest, triceps, shoulders
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12,10,12,14 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 12,10,10,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12,10,10,10 Reps
Day 2
legs, biceps, forearms
Est. 0 min
6 exercises
Dumbbell Wrist Curl (Palms Up)
4 Sets x 20,12,16,13 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell Bicep Curl (Supine)
4 Sets x 12,12,16,22 Reps
Machine Leg Extension
4 Sets x 16,10,12,10 Reps
EZ Bar Curl
4 Sets x 10,8,12,12 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Day 3
triceps, chest, forearms
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10,10,12,10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 16,16,20,25 Reps
Dumbbell Bench Press
4 Sets x 12,8,10,10 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 24,12,12,14,18 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 30,18,18,36 Reps
Day 4
glutes
Est. 0 min
5 exercises
Machine Hip Abduction
4 Sets x 22,16,18,22 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 12,12,14,14 Reps
Barbell Squat
4 Sets x 12,12,14,10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hack Squat
4 Sets x 12,10,12,12 Reps
Day 5
shoulders, triceps, back
Est. 0 min
6 exercises
Machine Assisted Pull-Up
4 Sets x 26,6,14,10 Reps
Dumbbell One-Arm Front Raise (Seated)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 16,16,12,14 Reps
Barbell Deadlift
4 Sets x 8,10,8,8 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 6,6,15,15 Reps
Day 6
back, biceps, shoulders
Est. 0 min
6 exercises
Cable Seated Row
5 Sets x 14,16,15,15,18 Reps
Machine Assisted Pull-Up
4 Sets x 15,12,6,14 Reps
Dumbbell Incline Bench Row
4 Sets x 14,14,10,16 Reps
Dumbbell Shoulder Press
4 Sets x 16,14,14,18 Reps
Dumbbell Bicep Curl (Supine)
4 Sets x 12,12,16,22 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Day 7
legs, biceps, forearms
Est. 0 min
6 exercises
Dumbbell Wrist Curl (Palms Up)
5 Sets x 12,26,16,30,10 Reps
Barbell Reverse Curl
4 Sets x 10,12,16,18 Reps
EZ Bar Curl
4 Sets x 14,12,12,18 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15,12,14,14 Reps
Machine Leg Extension
4 Sets x 12 Reps
