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The road back
Bulking
Advanced
None
Plan Details
The The road back routine by Rico83Ramos is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This workout consists of two upper and lower body days a week. The Rep ranges from 6- failure. This workout uses a cpl compound exercises each day with heavy lifting if one muscle group seems to be given more attention then others on that day, the next workout will be more focused towards the big muscle groups that weren't hit as hard. Higher reps range fewer sets for isolation exercises to cover other muscles for that given day. Some isolation exercises are self targeted, so feel free to change some to help with muscles that you may feel need more attention. Doing this workout will allow you to size and strength, try for 5lb increase every week or until you can do the weight at your lowest rep range for 10 reps .
Routine detail
Day 1
Upper body #1
Est. 52 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8,8,10,10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 2
lower body #1
Est. 56 min
7 exercises
Bench Hip Thrust
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
4 Sets x 10,8,6,6 Reps
Machine Leg Press
4 Sets x 8,8,8,10 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
calf extension
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 3
rest
Est. 0 min
0 exercises
This day is empty
Day 4
Upper body #2
Est. 56 min
6 exercises
Cable Seated Row
4 Sets x 8,8,8,6 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12,10,10,8 Reps
Dumbbell Decline Bench Press
4 Sets x 10,10,10,8 Reps
Dumbbell Incline Bench Curl
3 Sets x 12 Reps
Stability Ball Plank
3 Sets
Day 5
lower body #2
Est. 51 min
7 exercises
Barbell Deep Squat
2 Sets x 12 Reps
Smith Machine Deadlift
4 Sets x 8,6,6,6 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 8,8,6,6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Dumbbell Farmers Carry
1 Set x 8 Reps
