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Express Solution
Bulking
Advanced
Barbell
Plan Details
The Express Solution routine by delta150 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine was created as I gained training experiance. With the time, I learned that I wanted to focus some muscles more than others. It is important to consider performing each exercise in a slow-motion fashion to workout every little muscle. Besides, it will give you more strength, endurance, and definition in your muscle. Follow routine for 4 to 6 months. This routine focuses on arms and upper body, training twice a week and a longer sension for legs and shoulders once a week. Abs are thrown 2 times a week. Protein intake is essential in this routine, as you will be training your muscles giving short rest time. Eat clean because this routine does not include cardio. (I myself throw cardio every sunday at the beach along with circuit sets to cut my muscle).
Routine detail
Mon
Chest and back
Est. 48 min
11 exercises
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Straight Arm Crossover
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 10,20,30,40 Reps
Barbell Deadlift
5 Sets x 14,12,10,8,6 Reps
Cable Elevated Row
5 Sets x 14,12,10,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12 Reps
Tue
Arms and abs
Est. 61 min
11 exercises
Barbell Bicep Drag Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14,12,10,8,6 Reps
Cable Dual Overhead Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Concentration Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Bench Press (Close Grip)
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 14,12,10,8,6 Reps
Dumbbell Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Crunch
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Wed
Legs and shoulders
Est. 51 min
12 exercises
Barbell Squat
5 Sets x 14,12,10,8,6 Reps
Barbell Lunge
5 Sets x 14,12,10,8,6 Reps
Machine Leg Press (Wide Stance)
5 Sets x 14,12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
5 Sets x 14,12,10,8,6 Reps
Barbell Standing Calf Raise
5 Sets x 14,12,10,8,6 Reps
Barbell Shoulder Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 14,12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
5 Sets x 14,12,10,8,6 Reps
Thu
Arms and abs
Est. 61 min
11 exercises
Cable One-Arm Bicep Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Seated Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 14,12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 14,12,10,8,6 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Barbell Tricep Extension (Supine)
5 Sets x 14,12,10,8,6 Reps
Hanging Knee Raise
4 Sets x 25 Reps
Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Fri
Chest and back
Est. 46 min
11 exercises
Dumbbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Incline Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Fly
4 Sets x 12,10,8,6 Reps
Leverage Decline Chest Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Pullover
5 Sets x 14,12,10,8,6 Reps
Dip
4 Sets x 10,20,30,40 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
5 Sets x 14,12,10,8,6 Reps
Barbell Row
5 Sets x 14,12,10,8,6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12,10,8,6 Reps
Pull-Up (Hammer Grip)
4 Sets x 12,10,8,6 Reps
