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Bulking 6x6
Bulking
Intermediate
Body
Plan Details
The Bulking 6x6 routine by jbetts80 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Lower abs
Est. 23 min
4 exercises
Parallel Bar Hip Raise
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Leg Slide (Supine)
3 Sets x 20 Reps
Alternating Floor Leg Raise
3 Sets x 20 Reps
Day 1
Back + Biceps + Forearms
Est. 52 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 6 Reps
Cable Elevated Row
6 Sets x 6 Reps
Machine Seated Row
6 Sets x 6 Reps
Dumbbell Preacher Curl
6 Sets x 6 Reps
Dumbbell Hammer Curl
6 Sets x 6 Reps
Dumbbell Concentration Curl
6 Sets x 6 Reps
Day 2
Chest + Triceps
Est. 53 min
7 exercises
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Incline Bench Press
6 Sets x 6 Reps
Machine Fly
6 Sets x 6 Reps
Dumbbell Pullover
6 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 6 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 6 Reps
Dumbbell Incline Tricep Extension
6 Sets x 6 Reps
Day 2
Oblique abs
Est. 97 min
4 exercises
Dumbbell Side Bend
3 Sets x 100 Reps
Stability Ball Trunk Rotation
3 Sets x 100 Reps
Rotational Crunch
6 Sets x 50 Reps
Oblique Crunch
6 Sets x 50 Reps
Day 3
Shoulders + Biceps + Forearms
Est. 65 min
9 exercises
Dumbbell Lateral Raise
6 Sets x 6 Reps
Dumbbell Front Raise
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Dumbbell Shoulder Shrug
6 Sets x 15 Reps
Barbell Curl (Close Grip)
6 Sets x 6 Reps
Dumbbell Alternating Preacher Curl (Hammer)
6 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 6 Reps
Wrist Roller
6 Sets x 6 Reps
Cable Wrist Curl
6 Sets x 6 Reps
Day 3
Central abs
Est. 55 min
4 exercises
Air Bike
3 Sets x 35 Reps
Frog Sit-Up
10 Sets x 50 Reps
Reach and Catch
3 Sets x 50 Reps
Seated Bench Leg Pull-In
3 Sets x 25 Reps
Day 4
Legs + Triceps
Est. 70 min
8 exercises
Machine Leg Press (Wide Stance)
6 Sets x 6 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Machine Leg Extension
6 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
6 Sets x 20 Reps
Smith Machine Squat
6 Sets x 6 Reps
Dumbbell Decline Tricep Extension
6 Sets x 6 Reps
Dumbbell Alternating Tricep Kickback
6 Sets x 6 Reps
Weighted Bench Dip
6 Sets x 8 Reps
