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1 Month 10 Pound Bulk
Bulking
Intermediate
Barbell
Plan Details
The 1 Month 10 Pound Bulk routine by dheger is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Week 1-2 compound low reps 6-8. Weeks 3-4 isolation & compound, reps 10-12 incl drop set
Routine detail
Day 1
Chest & Triceps Wk 1&2
Est. 37 min
5 exercises
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Day 2
Legs, Calves & Abs Wk 1&2
Est. 54 min
7 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Hack Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Day 3
Shoulders & Traps Wk 1&2
Est. 36 min
5 exercises
Dumbbell Hammer Shoulder Press
4 Sets x 6 Reps
Dumbbell Arnold Press
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Day 4
Back, Biceps & Abs Wk 1&2
Est. 56 min
8 exercises
Reverse Crunch
2 Sets x 20 Reps
Dumbbell Preacher Curl
3 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Crunch
2 Sets x 20 Reps
