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Pick and choose
Bulking
Advanced
Barbell
Plan Details
The Pick and choose routine by munchbunch is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
go hard
Routine detail
Any
Back
Est. 144 min
16 exercises
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
1 arm chin negative
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Hi rep lying triceps extension
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
dumb wrist up
4 Sets x 8 Reps
bent arm behind head dumb hold
3 Sets x 8 Reps
Any
Abs
Est. 20 min
2 exercises
Hanging Leg Raise
5 Sets x 8 Reps
Weighted Crunch
10 Sets x 8 Reps
Any
Legs
Est. 172 min
15 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Bar Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
dumb wrist up
5 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
reverse bar curl
5 Sets x 8 Reps
preach reverse curl
5 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
5 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
neck press back
5 Sets x 8 Reps
neck press front
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Time
5 Sets x 8 Reps
Any
Biceps
Est. 240 min
38 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
weighted dip
6 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Chin-Up with Knee Raise
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
strict blast curl -hi rep
5 Sets x 8 Reps
cable rev triceps pdown -HR
5 Sets x 8 Reps
dumb wrist up
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dip
5 Sets x 12 Reps
hanging dumb concentration curl
5 Sets x 8 Reps
Dumbbell Tricep Kickback
5 Sets x 8 Reps
1 arm chin negative
3 Sets x 8 Reps
blast reverse bar curl
5 Sets x 8 Reps
preach DUMB twist curl
5 Sets x 8 Reps
dumb wrist up
5 Sets x 8 Reps
Blast dumb twist curl
5 Sets x 8 Reps
dumb concentration curl - hr
5 Sets x 8 Reps
Guzman bar curl
5 Sets x 8 Reps
bar curl from hips
5 Sets x 8 Reps
preach supinated dumb curl HR
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
cable flex curl
5 Sets x 8 Reps
blast hammer dumb curl
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
5 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
5 Sets x 8 Reps
weighted chin up -HR
5 Sets x 8 Reps
armwrestle dumb curl
3 Sets x 8 Reps
Bench Dip
5 Sets x 8 Reps
seated 1arm dumb triceps ext
5 Sets x 8 Reps
1arm assisted chin R
5 Sets x 8 Reps
1arm assisted chin L
5 Sets x 8 Reps
hands 2gether push up
5 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Any
Chest and Shoulders
Est. 149 min
11 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 20 Reps
5sec^v dumb should press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
time shoulders
3 Sets
Any
Triceps
Est. 130 min
9 exercises
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dip
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Tricep Kickback
5 Sets x 8 Reps
weighted dip
6 Sets x 8 Reps
Bench Dip
5 Sets x 8 Reps
seated 1arm dumb triceps ext
5 Sets x 8 Reps
hands 2gether push up
5 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
