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Go Harder Revised 6 -12 weeks
Bulking
Beginner
Barbell
Plan Details
The Go Harder Revised 6 -12 weeks routine by lfk1 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Adjustment made from original go hard after 7 weeks of training to go a little harder. http://www.youtube.com/watch?v=TzRDf3IK4YQ&feature=related http://www.youtube.com/watch?v=2idpviP2Lx4&feature=related http://www.youtube.com/watch?v=aY7d1ZRI8Ug
Routine detail
Mon
Chest
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
kneeling cable pullover
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Pulldowns
3 Sets x 8 Reps
Tue
Legs
Est. 37 min
6 exercises
Machine Leg Press
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Glute Kickback
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Wed
Back
Est. 38 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Straight Leg Deadlift
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Thu
Break
Est. 0 min
0 exercises
This day is empty
Fri
Triceps
Est. 39 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Close Grip Skull Crushers
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Biceps
Est. 50 min
8 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
