Loading...
Bulk Plan Mariam - 2018
Bulking
Beginner
Machine strength
Plan Details
The Bulk Plan Mariam - 2018 routine by kelnagga is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Push
Est. 51 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull
Est. 48 min
7 exercises
Cable One-Arm Lat Pulldown
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 59 min
8 exercises
Cable Pull Through
2 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 15 Reps
