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Rapid Bulk
Bulking
Advanced
Machine strength
Plan Details
The Rapid Bulk routine by binkz428 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Quick routine for bulking effectively without committing a lot of time
Routine detail
Mon
Chest A
Est. 15 min
3 exercises
Barbell Incline Bench Press
4 Sets x 8,6,4,2 Reps
Barbell Decline Bench Press
4 Sets x 8,6,4,2 Reps
Machine Fly
4 Sets x 8,6,4,2 Reps
Mon
Chest B
Est. 15 min
3 exercises
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8,6,4,2 Reps
Dumbbell Bench Press
4 Sets x 8,6,4,2 Reps
Cable Lower Chest Raise
4 Sets x 8,6,4,2 Reps
Tue
Legs B
Est. 24 min
5 exercises
Machine Single-Leg Press
4 Sets x 8,6,4,2 Reps
Single-Leg Hack Squat
4 Sets x 8,6,4,2 Reps
Machine Leg Curl (Prone)
4 Sets x 8,6,4,2 Reps
Machine Hip Abduction
4 Sets x 8,6,4,2 Reps
Calf Press On Leg Press
4 Sets x 8,6,4,2 Reps
Tue
Legs A
Est. 29 min
5 exercises
Barbell Squat
4 Sets x 8,6,4,2 Reps
Machine Single-Leg Curl
4 Sets x 8,6,4,2 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8,6,4,2 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Thu
Back A
Est. 15 min
3 exercises
Barbell Deadlift
4 Sets x 8,6,4,2 Reps
Cable Seated Row
4 Sets x 8,6,4,2 Reps
Cable V Bar Pulldown
4 Sets x 8,6,4,2 Reps
Thu
Back B
Est. 14 min
3 exercises
Machine Back Extension
4 Sets x 8,6,4,2 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,6,4,2 Reps
Cable Rope Seated Row
4 Sets x 8,6,4,2 Reps
Fri
Shoulders A
Est. 15 min
3 exercises
Barbell Shoulder Press
4 Sets x 8,6,4,2 Reps
Barbell Shrug
4 Sets x 8,6,4,2 Reps
Dumbbell Alternating Front Raise
4 Sets x 8,6,4,2 Reps
Fri
Shoulders B
Est. 14 min
3 exercises
Dumbbell Seated Arnold Press
4 Sets x 8,6,4,2 Reps
Dumbbell Lateral Raise
4 Sets x 8,6,4,2 Reps
Dumbbell Shoulder Shrug
4 Sets x 8,6,4,2 Reps
Sat
Arms A
Est. 29 min
6 exercises
Barbell Curl
4 Sets x 8,6,4,2 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8,6,4,2 Reps
Dumbbell Alternating Incline Curl
4 Sets x 8,6,4,2 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,4,2 Reps
Barbell Rear Tricep Extension
4 Sets x 8,6,4,2 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8,6,4,2 Reps
Sat
Arms B
Est. 39 min
8 exercises
Barbell Preacher Curl
4 Sets x 8,6,4,2 Reps
Dumbbell Concentration Curl
4 Sets x 8,6,4,2 Reps
Cable Reverse Curl
4 Sets x 8,6,4,2 Reps
Cable Rope Hammer Curl
4 Sets x 8,6,4,2 Reps
Barbell Overhead Tricep Extension
4 Sets x 8,6,4,2 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,6,4,2 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8,6,4,2 Reps
Dip
4 Sets x 8,6,4,2 Reps
