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Go to Caption Boripat
Bulking
Advanced
Dumbbell
Plan Details
The Go to Caption Boripat routine by BoripatJongroumklang is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest / Calves / HIT
Est. 78 min
12 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Tue
Legs / Calves / Cardio
Est. 58 min
9 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wed
Rest / Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Shoulders / ABS
Est. 67 min
10 exercises
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 8 Reps
Fri
Arms / Calves
Est. 72 min
11 exercises
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sat
Rest Day / Cardio
Est. 0 min
0 exercises
This day is empty
Sun
Back / ABS
Est. 70 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
