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Ready to Start!
Bulking
Beginner
Machine strength
Plan Details
The Ready to Start! routine by Kirtap is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
After one month not having time for proper workouts, it's time to start over again. This is just a simple Bulking scheme to prepare for the summer workouts ;)
Routine detail
Day 1
Chest, tricepps, abs
Est. 63 min
11 exercises
Leverage Chest Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Barbell Decline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Bench Weighted Decline Crunch
3 Sets x 30 Reps
Day 2
Back, Biceps, abs
Est. 53 min
11 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Elevated Row
4 Sets x 12,10,8,6 Reps
Cable Elevated Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Seated Row
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Cable Dual Overhead Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Barbell Curl (Close Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 12,10,8,6 Reps
Day 3
Legs & Abs
Est. 67 min
11 exercises
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Dumbbell Walking Lunge
4 Sets x 12,10,8,6 Reps
Barbell Kneeling Jump Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12,10,8,6 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Parallel Bar Hip Flexion
3 Sets x 30 Reps
Stability Ball Incline Ab Crunch
3 Sets x 30 Reps
