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top of the top
Bulking
Advanced
Barbell
Plan Details
The top of the top routine by backdraft is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Biceps
Est. 56 min
7 exercises
Barbell Bench Press
6 Sets x 20,12,8,4,8,12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Push-Up
3 Sets
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 2
Dos Triceps
Est. 59 min
7 exercises
Barbell Deadlift
6 Sets x 20,12,8,4,8,12 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 3
Jambes Épaules
Est. 69 min
8 exercises
Barbell Squat
6 Sets x 20,12,8,4,8,12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 20,12,8,4,8,12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
