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For Bulking
Bulking
Beginner
Machine strength
Plan Details
The For Bulking routine by Amal.s.udayan is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
perfect bulking
Routine detail
Mon
Chest
Est. 74 min
12 exercises
Push-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Tue
back
Est. 114 min
17 exercises
Upper Back Stretch
3 Sets x 12 Reps
V Bar Pull-Up
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Wed
thrice
Est. 82 min
13 exercises
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Thu
biceps
Est. 80 min
13 exercises
Weight Plate Reverse Curl
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Fri
shoulder
Est. 106 min
15 exercises
Weight Plate Front Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Sat
Forearms
Est. 37 min
6 exercises
Weight Plate Hand Squeeze
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
