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Bulking Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bulking Workout routine by sinisha.b is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Gym workout plan for getting muscle gains (shoulders gains) that you can train 3 days a week or double it, but dont forget to take rest days witch are important for you and mostly watch for injuries.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 118 min
11 exercises
Decline Crunch
1 Set x 12 Reps
Cable Lower Chest Raise
10 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Rear Military Press
5 Sets x 12 Reps
EZ Bar Incline Tricep Extension
5 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Day 2
Back, Biceps
Est. 110 min
12 exercises
Decline Crunch
1 Set x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Cable Wrist Curl (Reverse Grip)
4 Sets x 12 Reps
Decline Crunch
1 Set x 12 Reps
Day 3
Legs, Shoulders
Est. 103 min
9 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Day 4
Home Working Outt
Est. 31 min
3 exercises
Plank
1 Set
Push-Up
10 Sets x 5 Reps
Sit-Up
1 Set x 12 Reps
