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fall 2015 bulking - automne 2015
Bulking
Intermediate
Body
Plan Details
The fall 2015 bulking - automne 2015 routine by lndilpi is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
To gain strength and muscle mass...as you wish. Essentially based on compound exercices with free weights, I split my routine in 3 days/week with at least one day off in between. Il you have a spotter or a gym buddy, go for free weighs, if not use smithmachine for your safety... Usually in 3 sets of 8 to 10, good form is essential before lifting heavier weight. Take 3-4 days of after 6 weeks, one week off after 12. Enjoy! Pour prendre de la force et/ou de la masse musculaire. Essentiellement bati avec des exercices composés et des poids libres, ma rouine est divisée en 3 jours par semaine avec au noins un jour de repos entre chaque. Si vous avez un 'spotter' ou un partenaire de gym, Choisir des poids libres (dumbell ou barbell) sinon utilisez une cage ou des machines pour votre sécurité. Effectué habituellement en 3 sets de 8 de 10 répétiions, il est préférable d'avoir une bonne 'forme' (méthode) avant d'augmenter la charge de 5lbs ou 5%. Prenez 3-4 jours off après 6 semaines, 1 semaine de repos après 12 semaines d'entrainement. N'oubliez pas de bien manger pour refaire vos forces et vos muscles. Bon entrainement!
Routine detail
Day 1
Back & legs - Dos et jambes
Est. 114 min
18 exercises
Treadmill Running
1 Set
Machine Lat Pulldown
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Single-Leg Stance
3 Sets x 8 Reps
Day 2
off or cardio day
Est. 0 min
0 exercises
This day is empty
Day 3
Chest & biceps - Poitrine et Biceps
Est. 116 min
18 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Day 4
off or cardio day
Est. 0 min
0 exercises
This day is empty
Day 5
day off or cardio day
Est. 0 min
0 exercises
This day is empty
Day 6
Shoulders & Triceps - Epaules et Triceps
Est. 154 min
16 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
One-Knee to Chest (Supine)
3 Sets x 8 Reps
Sun Salutation
3 Sets x 8 Reps
Standing Opposition Reach
3 Sets x 8 Reps
Single-Leg Stance
3 Sets x 8 Reps
Day 7
off or cardio day
Est. 0 min
0 exercises
This day is empty
