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advanced bulking custom
Bulking
Intermediate
Machine strength
Plan Details
The advanced bulking custom routine by eddubeddu is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and triceps
Est. 40 min
7 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Dumbbell Fly
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Barbell Tricep Extension (Supine)
1 Set
Cable Tricep Pushdown (Rope)
4 Sets x 15,12,8,6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,8,6 Reps
Day 2
Back and biceps
Est. 47 min
8 exercises
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Machine Lat Pulldown
1 Set
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Preacher Curl Machine
1 Set
Barbell Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15,12,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 12,8,6 Reps
Day 3
Legs and shoulders
Est. 57 min
10 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Calf Press
4 Sets x 15,12,8,6 Reps
Cable Hip Abduction
4 Sets x 15,12,8,6 Reps
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Machine Shoulder Press
1 Set
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
3 Sets x 12,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 15,12,8 Reps
Day 4
abs
Est. 44 min
6 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Frog Sit-Up
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
