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Bulking 1-4 week Plan for 12 week (Part 1)
Bulking
Beginner
Machine strength
Plan Details
The Bulking 1-4 week Plan for 12 week (Part 1) routine by ccabrelles is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Plan for 12 week (Part 1) This plan should be executed with Increasing Ab Size (change day 1= day1,day 4 day 2= day 3,day 5 and day 3= day 4)
Routine detail
Day 1
Pecho, Hombro y Trapecio
Est. 75 min
8 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Day 2
Espalda, Piernas y Brazos
Est. 128 min
16 exercises
Indoor Cycling
1 Set
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 3
Cardio, Estiramiento Largo, ABS, Otro
Est. 63 min
2 exercises
Elliptical Training
1 Set
Yoga
1 Set
Day 4
Pecho, Hombro y Trapecio
Est. 75 min
8 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Day 5
Espalda, Piernas y Brazos
Est. 128 min
16 exercises
Indoor Cycling
1 Set
Machine Calf Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
