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Elite Bulk
Bulking
Intermediate
Body
Plan Details
The Elite Bulk routine by adamsanf is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Back
Est. 49 min
8 exercises
Weighted Pull-Up
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 7 Reps
Chin-Up with Knee Raise
2 Sets x 7 Reps
Dumbbell One-Arm Row
2 Sets x 7 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Dumbbell Incline Bench Press
2 Sets x 7 Reps
Dumbbell Bench Press
2 Sets x 7 Reps
Cable Cross-Over
2 Sets x 7 Reps
Tue
Interval Cardio
Est. 72 min
5 exercises
Air Bike
3 Sets x 50 Reps
Indoor Cycling
1 Set
Swimming
1 Set
Jump Rope
1 Set
Running
1 Set
Wed
Legs & Abs
Est. 66 min
9 exercises
Barbell Clean Deadlift
3 Sets x 7 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 30 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 7 Reps
Barbell Seated Calf Raise
2 Sets x 10 Reps
Thu
Shoulders
Est. 34 min
8 exercises
Barbell Rear Delt Row
3 Sets x 2 Reps
Barbell Upright Row
3 Sets x 5 Reps
Dambbell Two Arm Rear Dealt Row
2 Sets x 7 Reps
Dumbbell Bent-Over Raise
2 Sets x 7 Reps
Barbell Shoulder Press
3 Sets x 2 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 7 Reps
Fri
Interval Cardio
Est. 72 min
5 exercises
Indoor Cycling
1 Set
Air Bike
3 Sets x 50 Reps
Swimming
1 Set
Running
1 Set
Jump Rope
1 Set
Sat
Arms
Est. 41 min
8 exercises
Dumbbell Incline Curl
2 Sets x 7 Reps
Dumbbell Zottman Curl
2 Sets x 7 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 7 Reps
Barbell JM Press
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
EZ Bar Decline Tricep Extension
2 Sets x 7 Reps
Dumbbell Incline Tricep Extension
2 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 7 Reps
