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workout for Kirtan
Bulking
Intermediate
Machine strength
Plan Details
The workout for Kirtan routine by mehrasam is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Purely bulking with heavy repitions each workout.
Routine detail
Mon
chest
Est. 68 min
8 exercises
Push-Up (Wide Hand)
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Tue
shoulder
Est. 76 min
9 exercises
Barbell Push Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Wed
BACK
Est. 90 min
11 exercises
Pull-Up
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Upper Row
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 15 Reps
Thu
Biceps
Est. 76 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Fri
Triceps
Est. 93 min
11 exercises
Dip
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Sat
Legs
Est. 81 min
10 exercises
Prisoner Squat
3 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Any
ABS - T, T, F
Est. 89 min
15 exercises
Crunch with Hands Overhead
3 Sets x 8 Reps
Janda Sit-Up
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Alternating Reach and Catch
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Plank
3 Sets
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Any
forearms - everyday
Est. 19 min
3 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
