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GYM WORKOUT
Bulking
Beginner
Machine strength
Plan Details
The GYM WORKOUT routine by kushresult. is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 103 min
10 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Upper Chest Crossover
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 25 Reps
Bench Weighted Decline Crunch
4 Sets x 25 Reps
Tue
Back & Biceps
Est. 58 min
6 exercises
Climber Pull-Up
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Wed
Legs & Shoulders
Est. 104 min
11 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Dumbbell Upright Row
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Thu
Chest & Triceps
Est. 95 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 25 Reps
Fri
Back & Biceps
Est. 58 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Sat
Legs & Shoulders
Est. 111 min
11 exercises
Kettlebell Front Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Reverse Fly
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Hanging Knee Raise
4 Sets x 25 Reps
