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Access Routine
Bulking
Beginner
Barbell
Plan Details
The Access Routine routine by wnyirenda is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is 8 to 12 week routine for those who want to pack some muscle The routine is designed to make one muscle rest when you doing another one (alternating bulking). For example, on mondating, you will do chest and biceps alternating so that the other muscle recovers from heavy stress. choose weights that you can do with the minimum reps as indicated
Routine detail
Mon
Chest
Est. 61 min
10 exercises
Barbell Bench Press
3 Sets x 8,10,12 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8,10,12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Band Bench Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 59 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Barbell Jefferson Squat
3 Sets x 8 Reps
Leg Slide (Supine)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Plank
3 Sets
Decline Reverse Crunch
3 Sets x 8 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Back and ABS
Est. 57 min
9 exercises
Smith Machine Good Morning
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Stability Ball Bridge
3 Sets x 8 Reps
Fri
Triceps and Shoulder
Est. 58 min
9 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8,10,12 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
