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Sept 2015: BULK with Arm Focus
Bulking
Advanced
Machine strength
Plan Details
The Sept 2015: BULK with Arm Focus routine by Phil_72 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
2 days on, one day rest, 2 days on, one day rest. Extra focus on arms
Routine detail
Day 1
Chest and Tri
Est. 54 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
Back and Bi
Est. 54 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Shoulders and tri
Est. 53 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Day 4
Legs and Bi
Est. 53 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Day 5
Abbs EXTRA
Est. 25 min
4 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Leg Pull-In
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
