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SS19
Bulking
Beginner
Barbell
Plan Details
The SS19 routine by rockyfalar is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps Focus
Est. 53 min
9 exercises
Push-Up
3 Sets x 20 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
5 & 5 Pushups
3 Sets x 5 Reps
Staggered Pushup
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tue
Core Strength Focus
Est. 40 min
8 exercises
Toe Touches
3 Sets
Leg Raises
3 Sets
V Ups
3 Sets
Boat Hold
3 Sets
Russian Twists
3 Sets
Plank
3 Sets
Mountain Climbers
3 Sets
In & Outs
3 Sets
Thu
Back & Bicep Focus
Est. 33 min
7 exercises
Pull-Up
2 Sets
Chin-Up with Knee Raise
2 Sets
Barbell Romanian Deadlift
2 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 12 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Chin Up Hold
2 Sets
Fri
Weighted Focus
Est. 73 min
11 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sat
Full Body Focus
Est. 61 min
17 exercises
Push-Up
2 Sets x 20 Reps
Push-Up (Wide Hand)
2 Sets x 15 Reps
Push-Up (Close Hand)
2 Sets x 10 Reps
5 & 5 Pushups
2 Sets x 5 Reps
Staggered Pushup
2 Sets x 10 Reps
Toe Touches
1 Set
Boat Hold
1 Set
Russian Twists
1 Set
V Ups
1 Set
Plank
1 Set
Pull-Up
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Chin Up Hold
2 Sets
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Barbell Curl
1 Set x 10 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
