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U.H. Basketball
Bulking
Advanced
Barbell
Plan Details
The U.H. Basketball routine by Tru14 is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest , Biceps and Forearms
Est. 56 min
9 exercises
Dumbbell Decline Bench Press
5 Sets x 5 Reps
Barbell Neck Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press (Palms in)
5 Sets x 5 Reps
Machine Dip
5 Sets x 5 Reps
Barbell Bicep Drag Curl
5 Sets x 5 Reps
Barbell Preacher Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Zottman Curl
5 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 5 Reps
Day 1
Chest , Biceps and Forearms
Est. 90 min
9 exercises
Dumbbell Decline Bench Press
8 Sets x 8 Reps
Barbell Neck Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
8 Sets x 8 Reps
Machine Dip
8 Sets x 8 Reps
Barbell Bicep Drag Curl
8 Sets x 8 Reps
Barbell Preacher Curl
8 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Zottman Curl
8 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
5 Sets x 5 Reps
Day 2
Shoulders and Triceps
Est. 75 min
7 exercises
Dumbbell Lateral Raise
8 Sets x 8 Reps
Wide Grip Upright Row
8 Sets x 8 Reps
Barbell Shoulder Press
8 Sets x 8 Reps
Dumbbell Reverse Fly
8 Sets x 8 Reps
Cable Kneeling Tricep Extension
8 Sets x 8 Reps
Barbell Supine Reverse Extension
8 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
8 Sets x 8 Reps
Day 2
Shoulders and Triceps
Est. 42 min
7 exercises
Dumbbell Lateral Raise
5 Sets x 5 Reps
Wide Grip Upright Row
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 5 Reps
Cable Kneeling Tricep Extension
5 Sets x 5 Reps
Barbell Supine Reverse Extension
5 Sets x 5 Reps
Dumbbell Alternating Tricep Kickback
5 Sets x 5 Reps
Day 4
Back and Abs
Est. 52 min
6 exercises
Chin-Up with Knee Raise
8 Sets x 8 Reps
Dumbbell Incline Bench Row
8 Sets x 8 Reps
Medium Grip Lat Pulldown
8 Sets x 8 Reps
Double Crunch
8 Sets x 8 Reps
Weighted Crunch
8 Sets x 8 Reps
Lying Bent Knee Leg Raises
8 Sets x 8 Reps
Day 4
Back and Abs
Est. 36 min
7 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dumbbell Incline Bench Row
5 Sets x 5 Reps
Cable Rope Row to Neck
5 Sets x 5 Reps
Medium Grip Lat Pulldown
5 Sets x 5 Reps
Double Crunch
5 Sets x 5 Reps
Weighted Crunch
5 Sets x 5 Reps
Lying Bent Knee Leg Raises
5 Sets x 5 Reps
Day 5
Quads , Hamstrings and Calves
Est. 99 min
8 exercises
Barbell Front Squat
8 Sets x 8 Reps
Hack Squat
8 Sets x 8 Reps
Sissy Squat
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
8 Sets x 8 Reps
Machine Leg Curl (Prone)
8 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
8 Sets x 20 Reps
Machine Seated Calf Raise
8 Sets x 20 Reps
Day 5
Quads , Hamstrings and Calves
Est. 59 min
8 exercises
Sissy Squat
5 Sets x 5 Reps
Barbell Rocking Standing Calf Raise
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Barbell Front Squat
5 Sets x 5 Reps
Stability Ball Hamstring Curl to Bridge
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Day 9
Max
Est. 37 min
6 exercises
Barbell Bench Press
8 Sets x 1 Reps
Barbell Squat
8 Sets x 1 Reps
Barbell Shoulder Press
8 Sets x 1 Reps
Barbell Curl
8 Sets x 1 Reps
Barbell Tricep Extension (Supine)
8 Sets x 1 Reps
Barbell Deadlift
8 Sets x 1 Reps
