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28 Days week 1
Bulking
Advanced
Barbell
Plan Details
The 28 Days week 1 routine by danbouikidis is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 56 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Tricep Extension
4 Sets x 8 Reps
Day 2
Legs
Est. 88 min
9 exercises
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Scissor Kick
3 Sets x 25 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Leg Raise
3 Sets x 25 Reps
Barbell Lunge
5 Sets x 8 Reps
Crunch
3 Sets x 50 Reps
Day 3
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Day 4
Back, Biceps and Abs
Est. 77 min
8 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
V-Up
5 Sets x 20 Reps
Day 5
Shoulders & Triceps
Est. 63 min
7 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Day 6
Cardio and Abs
Est. 0 min
0 exercises
This day is empty
Day 7
Chest and Triceps
Est. 58 min
6 exercises
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Dumbbell One-Arm Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Tricep Extension
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Day 8
Legs,Glutes and Abs
Est. 44 min
5 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Front Squat
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Day 10
Shoulders and Triceps
Est. 66 min
7 exercises
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Tricep Kickback
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Day 11
Back, Biceps and Abs
Est. 76 min
8 exercises
Barbell Romanian Deadlift
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Rear Row (Prone)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable One-Arm Reverse Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
