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alex
Bulking
Advanced
Barbell
Plan Details
The alex routine by koppfika is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a high volume training routine that focuses on building muscle and a strong physique. High volume training is performing a workout routine for with a higher number of reps and sets as well as for an extended period of time. High volume training was created and perfected by many legends such as Arnold Schwarzenegger. In this high volume workout routine, you will perform it for 5 days a week, designating each day to a major body part. While performing a workout day, you want to be able to do between 18 to 30 sets per body part. As you are doing high reps and sets for this routine, it is important that you perform each exercise with a weight that you can achieve the number of reps and sets designated. *** Notes : You can add abdominal exercises as well as cardio into the end of any workout day if you are looking to perform such exercises. For exercises that contain a "0" variable for your repetition count, this means that you will be performing this workout until Failure (until you cannot perform any more reps).
Routine detail
Day 1
Chest & Biceps
Est. 88 min
8 exercises
Barbell Bench Press
4 Sets x 20 Reps
Push-Up
4 Sets x 6 Reps
Machine Fly
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Day 2
Back & Triceps
Est. 75 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 6 Reps
Barbell Tricep Extension
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Day 3
Legs & Abs
Est. 100 min
9 exercises
Machine Ab Crunch
3 Sets x 6 Reps
Barbell Squat
4 Sets x 16 Reps
Barbell Lunge
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Machine Leg Extension
4 Sets x 16 Reps
Machine Seated Leg Curl
4 Sets x 16 Reps
Hanging Leg Raise
4 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 6 Reps
Day 5
Shoulders
Est. 80 min
6 exercises
Barbell Shoulder Press
4 Sets x 18 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Front Raise
4 Sets x 14 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Military Press
4 Sets x 20 Reps
