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BULK 2014
Bulking
Advanced
Machine strength
Plan Details
The BULK 2014 routine by Fgroia is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Workout to gain muscle, using a diet for clean bulking. Cardio is just 35 minuts after workout or begore going to sleep.
Routine detail
Mon
SHOULDERS
Est. 46 min
9 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15,12,10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12,10,8 Reps
Smith Machine Shoulder Press
3 Sets x 12,18,8 Reps
Barbell Upright Row
3 Sets x 15,12,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,12,10 Reps
Barbell Behind the Back Shrug
3 Sets x 15,12,10 Reps
Dumbbell External Rotation
2 Sets x 20 Reps
Tue
CHEST AND CALVES
Est. 50 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,15 Reps
Barbell Bench Press
4 Sets x 12,18,8,15 Reps
Dumbbell Fly
3 Sets x 12,10,10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 20,15,12,10 Reps
Machine Calf Raise
6 Sets x 20 Reps
Wed
ARMS AND ABS
Est. 50 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,12 Reps
Barbell Preacher Curl
4 Sets x 12,10,8,12 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,12 Reps
EZ Bar Curl
4 Sets x 12,10,8,12 Reps
Cable Tricep Kickback
4 Sets x 12,10,8,12 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 12,10,8,12 Reps
Dumbbell Seated Shrug
5 Sets x 25 Reps
Leg Raise
5 Sets x 25 Reps
Fri
LEGS
Est. 46 min
6 exercises
Machine Leg Press
4 Sets x 20,15,12,10 Reps
Barbell Squat
4 Sets x 15,12,10,8 Reps
Barbell Lunge
4 Sets x 5,12,10,15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15,12,10,8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 15,12,10,8 Reps
Sat
BACK AND ABS
Est. 36 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 30,25,20,15 Reps
Dumbbell Seated Shrug
4 Sets x 30,25,20,15 Reps
Leg Raise
4 Sets x 30,25,20,15 Reps
