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Core / Limb Bulking Split
Bulking
Intermediate
Machine strength
Plan Details
The Core / Limb Bulking Split routine by mezarchakwa is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Limbs 1
Est. 49 min
7 exercises
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Tue
Core 2
Est. 48 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Wed
Limbs 2
Est. 52 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Thu
Core 3
Est. 49 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Fri
Limbs 3
Est. 49 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Sun
Core 1
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
