Loading...
Desired Fitness - Bulk Routine
General
Intermediate
Body
Plan Details
The Desired Fitness - Bulk Routine routine by TomWeigel is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders
Est. 79 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets
Cable Front Lat Pulldown (Close Grip)
3 Sets
Cable Rear Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Air Bike
3 Sets x 35 Reps
Wed
Legs
Est. 100 min
12 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Seated Crunch
3 Sets
Straight Leg Deadlifts
4 Sets x 10 Reps
Crunch
3 Sets
Hanging Pike
3 Sets
Dumbbell Walking Lunge
3 Sets
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Arms
Est. 88 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
21's
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Leg Raise
3 Sets x 35 Reps
Sat
Chest & Tri's
Est. 92 min
10 exercises
Cable Tricep Pushdown (Rope)
3 Sets
Barbell Bench Press
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Push-Up
2 Sets
Cable Shoulder Extension
4 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Sit-Up
3 Sets x 50 Reps
Sun
Back & Bi's
Est. 75 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets
Dumbbell Incline Bench Press
3 Sets
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Planks
3 Sets
