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Bulking
Bulking
Beginner
Machine strength
Plan Details
The Bulking routine by tortugaconqueso is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Triceps
Est. 90 min
11 exercises
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Cable Mid Chest Crossover
4 Sets x 12,10,8,6 Reps
Cable Straight Arm Crossover
4 Sets x 12,10,8,6 Reps
Cable Lower Chest Raise
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 2
Back, Biceps
Est. 102 min
11 exercises
Elliptical Training
1 Set
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Back Hyperextension
4 Sets x 12,10,8,6 Reps
Preacher Curl Machine
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 12,10,8,6 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Day 3
Shoulders, Traps, Abs
Est. 114 min
13 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
4 Sets x 12,10,8,6 Reps
Overhead Press - Close Grip
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Front Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Row
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,6 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Weight Plate Rotation
4 Sets x 25 Reps
Bench Leg Raise (Supine)
4 Sets x 25 Reps
Cable Rope Face Pull
4 Sets x 12,10,8,6 Reps
Day 4
Leg Day
Est. 82 min
8 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Hip Abduction
4 Sets x 12,10,8,6 Reps
Machine Hip Adduction
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 25,20,15,10 Reps
