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9975
Bulking
Advanced
Barbell
Plan Details
The 9975 routine by Black717 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Mon
My Arms
Est. 177 min
15 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Barbell Curl
5 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 14 Reps
Barbell Preacher Curl
4 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Barbell Tricep Extension
4 Sets x 20 Reps
Dip
4 Sets
Treadmill Running
3 Sets
Tue
My Back
Est. 105 min
9 exercises
Treadmill Running
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 16 Reps
Barbell Bent-Over Row
3 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 18 Reps
Pull-Up
3 Sets
Wed
My Chest
Est. 142 min
9 exercises
Stationary Bike
3 Sets
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Treadmill Running
3 Sets
Thu
My Legs
Est. 189 min
10 exercises
Barbell Squat
4 Sets x 16 Reps
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Bodyweight Calf Raise
4 Sets x 24 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Step Machine
3 Sets
Dumbbell Lunge
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Fri
My Shoulders
Est. 113 min
8 exercises
Elliptical Training
3 Sets
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 18 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
