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Bulk 1
Bulking
Intermediate
Machine strength
Plan Details
The Bulk 1 routine by djwoods is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Back & bis
Est. 173 min
15 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
T Bar Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Stability Ball Crunch
4 Sets x 8 Reps
Band Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
hammer strength high rows
4 Sets x 8 Reps
Treadmill Running
1 Set
Any
Shoulders & Legs
Est. 104 min
14 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Squat
7 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Any
Chest, Tri's
Est. 148 min
18 exercises
Barbell Bench Press
4 Sets
Barbell Incline Bench Press
6 Sets x 8 Reps
hammer strength decline bench
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
