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Pack it on
Bulking
Intermediate
Dumbbell
Plan Details
The Pack it on routine by GBj is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Size and Strength Gainz!!!!
Routine detail
Day 1
Chest ,Tri's and Abs
Est. 66 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Back, Bi's and Abs
Est. 65 min
10 exercises
EZ Bar Curl
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Incline Band Pulldowns
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Day 3
Cardio
Est. 62 min
1 exercise
Boxing
3 Sets
Day 4
Legs
Est. 45 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 5
Shoulders
Est. 38 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Day 6
Abs, Forearm and Cardio
Est. 69 min
8 exercises
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Stability Ball Oblique Curl
3 Sets x 12 Reps
Stability Ball Pull-In
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Stability Ball Roman Twist
3 Sets x 12 Reps
Elliptical Training
1 Set
