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Bulking for Beginners
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The Bulking for Beginners routine by Viknetic is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 59 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Tue
Arms
Est. 57 min
8 exercises
Dumbbell Alternating Preacher Curl
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Static Arm Curls
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Wed
Shoulders and Legs
Est. 78 min
11 exercises
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Thu
Chest and Back
Est. 60 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pectoral fly
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Fri
Arms
Est. 57 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Leverage preacher curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Static Arm Curls
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Sat
Rest/Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
