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thiccc niggas inc.
Bulking
Intermediate
Dumbbell
Plan Details
The thiccc niggas inc. routine by sdunavant is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The 5 Day Muscle Mass Split When performing each exercise and move up a set, you will do more weight and less repetitions to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday : - This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics. Tuesday : - On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday : - Arms days are important on building size and strength through explosive moments and heavy weight. Thursday : - Rest day to prepare for weekend of heavy shoulders/back/chest/arms Friday : - It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : - Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina. Sunday : - Rest This routine is split between 5 days and performed for 5 weeks, each week testing the limits to how much you are able to push yourself to reach new 1RM's. The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing less repetitions with each set. You can also set this routine to either a Day of the Week type of routine or Numerical Day based.
Routine detail
Day 1
Chest and Back
Est. 47 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Day 2
Legs and Abs
Est. 66 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 12,10,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 12,10,8,6 Reps
Crunch
4 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 20 Reps
Weighted Hanging Knee Raise
4 Sets x 20 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Day 3
Arms
Est. 58 min
10 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Zottman Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Barbell Seated Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Day 4
Shoulders and Back
Est. 70 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Barbell Shrug
4 Sets x 12,10,816,816 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,8,6 Reps
Barbell Military Press (Seated)
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
T Bar Row
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Weighted Pull-Up
4 Sets x 12,10,8,6 Reps
Day 5
Chest and Legs
Est. 68 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
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
Push-Up
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Day 6
Back and biceps
Est. 65 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Drag Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Day 7
Chest and triceps
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Day 8
Legs and shoulders
Est. 68 min
8 exercises
Hack Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
