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Be big
Bulking
Beginner
Machine strength
Plan Details
The Be big routine by mekailAK is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Arm,borst en benen
Est. 115 min
19 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Bridge
3 Sets
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Incline Press
3 Sets x 12 Reps
Flutter Kick
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Day 2
cardio en sixpack
Est. 77 min
11 exercises
Jump Squat
3 Sets x 12 Reps
Push-Up to Side Plank
3 Sets x 12 Reps
Split Jump
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Step Machine
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 3
tricep schouders rug
Est. 90 min
15 exercises
Cable Shoulder Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Day 120
cihad
Est. 91 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
