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Get Bulky
Bulking
Intermediate
Machine strength
Plan Details
The Get Bulky routine by a_bostani is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
it's 4 weeks routine
Routine detail
Day 1
shoulder and biceps day
Est. 60 min
9 exercises
Barbell Rear Press
3 Sets x 9 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Seated Front Raise
3 Sets x 7 Reps
barbell front raise reverse hand
3 Sets x 7 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Curl
3 Sets x 9 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
stand hammer
3 Sets x 8 Reps
Day 2
chest and triceps day
Est. 75 min
11 exercises
Leverage Incline Chest Press
3 Sets x 9 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 9 Reps
parallel
3 Sets x 9 Reps
Barbell Tricep Extension
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Decline Crunch
3 Sets x 18 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Day 3
leg and lat day
Est. 19 min
3 exercises
Smith Machine Squat
3 Sets x 8 Reps
lat H machine
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
repeat
Est. 0 min
0 exercises
This day is empty
