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Busy Man Workout
Bulking
Intermediate
Barbell
Plan Details
The Busy Man Workout routine by salim10 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is for people who can't go to the gym every day. 3 Days/Week in Gym 2 Days Running 1 Day at home Abs
Routine detail
Mon
Chest and Triceps
Est. 55 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tue
Cardio
Est. 42 min
1 exercise
Running
1 Set
Wed
Back, Biceps, and Forearm
Est. 49 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Thu
Cardio
Est. 42 min
1 exercise
Running
1 Set
Fri
Shoulders and Legs
Est. 61 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 10 Reps
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps