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The Rock Bulking
Bulking
Beginner
Machine strength
Plan Details
The The Rock Bulking routine by dino.wachendorf@gmail.com is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Rock Legs
Est. 62 min
6 exercises
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 25 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 25 Reps
Day 2
Rock Chest
Est. 51 min
5 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 20 Reps
Cable Cross-Over
6 Sets x 12 Reps
Machine Bench Press
3 Sets x 8 Reps
Day 3
Rock Abs and Arms
Est. 74 min
8 exercises
Hanging Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 4
Rock Shoulders
Est. 57 min
7 exercises
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Day 5
Rock Back
Est. 49 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Inverted Row
3 Sets x 10 Reps
Day 6
Diverse (plukker fra denne ved tid og lyst)
Est. 79 min
12 exercises
Smith Machine Split Squat
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbell Scarecrow
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
