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Bulking - 6 Days/week
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Bulking - 6 Days/week routine by JW476 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Keep note of PB's, and try to increase max weight by even the smallest amount each week.
Routine detail
Any
Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Standing Alternating Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Any
Chest & Back
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Any
Biceps & Triceps
Est. 0 min
8 exercises
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Any
Abs & Legs
Est. 0 min
9 exercises
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
