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Noelle's Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Noelle's Plan routine by billypacl is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
After run lifting in the garage. These 4 days will have you putting on muscle while also doing cardio. Cool.
Routine detail
Day 1
Chest & Back 1
Est. 22 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
Legs 1
Est. 20 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 3
Arms & Shoulders 1
Est. 25 min
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Bar Tricep Reverse Extension
2 Sets x 8 Reps
Day 4
Core 1
Est. 17 min
4 exercises
Decline Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Knee up Side Crunch
3 Sets x 20 Reps
