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Jerry -OLD SCHOOL Bulking
Bulking
Intermediate
Machine strength
Plan Details
The Jerry -OLD SCHOOL Bulking routine by rominej is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
First exercise is muscle group warm up (10 reps). All/most other sets are to the point of complete failure; best done with a workout partner. Strength training 4 reps or less. Bulk training 5-8 reps. To mix it up some days I like to go really heavy or do strip sets. On chest to mix it up I like to start with Dumbbells and go heavy with 3 sets of 4-6 reps (with a spotter and complete failure this will blow your chest up and the rest of your chest workout will likely be at a lower weight but do everything to failure).
Routine detail
Mon
Chest and Triceps
Est. 51 min
8 exercises
Dumbbell Bench Press
3 Sets x 7 Reps
Dip
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Machine Ab Crunch
1 Set x 10 Reps
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 7 Reps
Machine Fly
3 Sets x 10 Reps
Wed
Shoulders & Biceps
Est. 54 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Smith Machine Shrug
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Cable Bicep Curl (Supine)
3 Sets x 7 Reps
Dumbbell One-Arm Front Raise
3 Sets x 7 Reps
Barbell Preacher Curl
3 Sets x 7 Reps
Machine Ab Crunch
1 Set x 10 Reps
Barbell Upright Row
3 Sets x 7 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Fri
Back & Hamstrings
Est. 49 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Ab Crunch
1 Set x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
