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Get Bulk (Weeks 9-12)
Bulking
Intermediate
Machine strength
Plan Details
The Get Bulk (Weeks 9-12) routine by Lnfl24life is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is built around equipment at Gold's Gym. The third month will target each muscle group with an extra emphasis on chest. I only put 2 standard Abs exercises on here because of the data base. You can mix and match any Abs exercises depending on whats available to you and your goals for that area.
Routine detail
Mon
Back and Abs
Est. 65 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Tue
Chest and Triceps
Est. 69 min
8 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Wed
Shoulders and Abs
Est. 74 min
8 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Thu
Biceps and Legs
Est. 78 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Fri
Chest and Abs
Est. 67 min
7 exercises
Machine Ab Crunch
3 Sets x 30 Reps
Stability Ball Trunk Rotation
3 Sets x 30 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
