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High intensity workout for lean bulk
Bulking
Intermediate
Dumbbell
Plan Details
The High intensity workout for lean bulk routine by Singhfitness is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the high intensity workout for the people who wants to get lean bulk and on the same hand want to increase there strength and power.
Routine detail
Mon
Legs
Est. 233 min
21 exercises
Barbell Deep Squat
8 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Hack Squat
5 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Front Squat
5 Sets x 12 Reps
Machine Single-Leg Press
5 Sets x 12 Reps
Inclined dumbell hamstring
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Bodyweight Side Lunge
6 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Tue
Shoulders
Est. 240 min
27 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Ezy bar front delts
4 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Rear Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Side-Lying)
6 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Machine Deltoid Raise
6 Sets x 12 Reps
Barbell Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Military Press
6 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dips
4 Sets x 12 Reps
Wed
Biceps and triceps
Est. 222 min
21 exercises
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl (Prone)
5 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 12 Reps
Barbell Tricep Extension
6 Sets x 12 Reps
Hammer with plate
6 Sets x 12 Reps
Cable High Pulley Tricep Extension
6 Sets x 12 Reps
Barbell Spider Curl
6 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Dips
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Thu
Chest
Est. 208 min
20 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Close grip chest upright press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dips
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Sat
Shoulder
Est. 136 min
9 exercises
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell back shrugs
4 Sets x 12 Reps
Walking
1 Set
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Sun
Back
Est. 159 min
17 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Wide spread rope pull down
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
