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Special
Bulking
Intermediate
Barbell
Plan Details
The Special routine by tolgasandik is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
3-2015
Est. 32 min
8 exercises
Cable Seated Row
3 Sets x 10,7,5 Reps
Pull-Up
3 Sets x 10,7,5 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 10,7,5 Reps
Cable Upper Row
3 Sets x 10,7,5 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 10,7,5 Reps
Decline Bench Knee Raise
3 Sets x 10,7,5 Reps
Cable Upward Chop
3 Sets x 10,7,5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,7,5 Reps
Any
Boot Camp
Est. 58 min
10 exercises
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Mountain Climber
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
1-2015
Est. 32 min
8 exercises
Barbell Reverse Grip Tricep Extension
3 Sets x 10,7,5 Reps
Dumbbell Cuban Press
3 Sets x 10,7,5 Reps
Dumbbell Tate Press
3 Sets x 10,7,5 Reps
Cable Upright Row
3 Sets x 10,7,5 Reps
Cable Tricep Kickback
3 Sets x 10,7,5 Reps
Dumbbell Arnold Press
3 Sets x 10,7,5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10,7,5 Reps
Dumbbell Shoulder Abduction
3 Sets x 10,7,5 Reps
Any
2-2015
Est. 36 min
9 exercises
Barbell Bicep Curl (Wide Grip)
3 Sets x 10,7,5 Reps
Barbell Incline Bench Press
3 Sets x 10,7,5 Reps
Dumbbell Fly
3 Sets x 10,7,5 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10,7,5 Reps
Barbell Pullover and Press
3 Sets x 10,7,5 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 10,7,5 Reps
Barbell Bicep Drag Curl
3 Sets x 10,7,5 Reps
Barbell Front Raise Pullover
3 Sets x 10,7,5 Reps
Barbell Drag Curl
3 Sets x 10,7,5 Reps
