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Barri's Bad-Ass Bulk (Weeks 2 & 4)
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Barri's Bad-Ass Bulk (Weeks 2 & 4) routine by Barriu2 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
-- Use the heaviest weights you can without sacrificing good form. Make sure all of the energy is isolated in the muscles being exercised. Keep your core tight AT ALL TIMES. Because these are high-weight exercises, you risk injuring your back or joints if you don't focus on perfect form. -- The first workout of each routine has THREE warm-up sets: 10 reps at 40%, 8 reps at 60%, and 6 reps at 80%. As with weeks 1, 3, and 5, increase weight as you decrease reps. -- The last workout of each routine is a four-rep set at an exaggeratedly slow tempo: 408. This means you take four seconds to lift the weight and eight seconds to lower. Do not pause or rest at all until the four reps are done or you reach muscle failure.
Routine detail
Mon
Chest & Ab Stamina
Est. 0 min
12 exercises
Machine Bench Press
6 Sets x 10,8,6,5,4,3 Reps
Machine Fly
3 Sets x 8,6,4 Reps
Smith Machine Incline Bench Press
3 Sets x 8,6,4 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 6,5,4 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Sit-Up
2 Sets x 30 Reps
Hip Raise
2 Sets x 30 Reps
Alternating Heel Touch
2 Sets x 30 Reps
Machine Bench Press
1 Set x 4 Reps
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Tue
Back & Ab Control
Est. 0 min
13 exercises
Incline Y-Raise
3 Sets x 8 Reps
Barbell Deadlift
6 Sets x 10,8,6,5,4,3 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8,6,4 Reps
Cable V Bar Pulldown
3 Sets x 8,6,4 Reps
Cable One-Arm Seated Row
3 Sets x 6,5,4 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Hanging Knee Raise (Rotational)
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Plank
3 Sets
Cable Lat Pulldown (Wide Grip)
1 Set x 4 Reps
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Wed
Legs & Ab Power
Est. 0 min
11 exercises
Machine Single-Leg Press
6 Sets x 10,8,6,5,4,3 Reps
Smith Machine Squat
3 Sets x 8,6,4 Reps
Machine Single-Leg Curl
3 Sets x 8,6,4 Reps
Machine Single-Leg Extension
3 Sets x 8,6,4 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Single Leg Deadlift
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Machine Leg Press
1 Set x 4 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Thu
Shoulders & Ab Control
Est. 0 min
12 exercises
Machine Shoulder Press
6 Sets x 10,8,6,5,4,3 Reps
Cable Front Raise
3 Sets x 8,6,4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8,6,4 Reps
Cable Lateral Raise
3 Sets x 8,6,4 Reps
Smith Machine Upright Row
3 Sets x 6,5,4 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Curlup, Arms Straight
3 Sets x 10 Reps
Machine Shoulder Press
1 Set x 4 Reps
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Fri
Arms & Ab Stamina
Est. 0 min
15 exercises
Preacher Curl Machine
6 Sets x 10,8,6,5,4,3 Reps
Cable One-Arm Bicep Curl
3 Sets x 8,6,4 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Machine Assisted Dip
6 Sets x 10,8,6,5,4,3 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8,6,4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Sit-Up
2 Sets x 30 Reps
Stability Ball Hip Thrust
2 Sets x 30 Reps
Preacher Curl Machine
1 Set x 4 Reps
Cable Shoulder Extension
1 Set x 4 Reps
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Sat
Booty & Ab Power
Est. 0 min
11 exercises
Barbell Hip Thrust
6 Sets x 10,8,6,5,4,3 Reps
Cable Pull Through
3 Sets x 8,6,4 Reps
Cable Hip Abduction
3 Sets x 8,6,4 Reps
Glute Kickback (Kneeling)
3 Sets x 30 Reps
Fire Hydrant
3 Sets x 30 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Smith Machine Squat
1 Set x 4 Reps
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Any
Leg 3
Est. 0 min
10 exercises
Single-Leg Glute Bridge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Fire Hydrant
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Any
Upper Body 1
Est. 0 min
11 exercises
Shoulder Circles
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
