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Nick Bare Fitness - 12 Week banner

Nick Bare Fitness - 12 Week

Bulking

Intermediate

Machine strength

Plan Details

The Nick Bare Fitness - 12 Week routine by brennantoler is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Hypertrophy and strength based routine.

Routine detail

Mon

Chest/Triceps - Bench Focus

Est. 52 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Kettlebell Alternating Floor Press Demonstration

Kettlebell Alternating Floor Press

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 1 Reps

Tue

Back/Bicep - Hypertrophy Focus

Est. 62 min

8 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 1 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 15 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

4 Sets x 15 Reps

Wed

Legs - Squat Focus

Est. 52 min

6 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift (Wide Stance) Demonstration

Barbell Stiff-Leg Deadlift (Wide Stance)

4 Sets x 12 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Thu

Shoulders/Arms - Hypertrophy Focus

Est. 84 min

9 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Barbell Curl Demonstration

Barbell Curl

6 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

6 Sets x 15 Reps

Fri

Back/Chest - Deadlift Focus

Est. 44 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 1 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Sat

Legs - Hypertrophy Focus

Est. 63 min

8 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 15 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Barbell Jefferson Squat Demonstration

Barbell Jefferson Squat

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

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