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Wayne's Q1 Bulk
Bulking
Advanced
Machine strength
Plan Details
The Wayne's Q1 Bulk routine by WayneSimpson is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Traps
Est. 75 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Strict Dumbbell Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Tue
Triceps, Back & Abs
Est. 100 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Wed
Chest & Shoulders
Est. 84 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
cable fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Two Arm Hammer Press
4 Sets x 10 Reps
Cable Chest Press
4 Sets x 10 Reps
One Arm Chest Press
4 Sets x 20 Reps
Cable Shoulder Shrugs
4 Sets x 10 Reps
Thu
Biceps, Triceps & Abs
Est. 106 min
9 exercises
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Any
Legs & Compound
Est. 75 min
7 exercises
Hex Bar Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Push Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Any
Extra Chest Day
Est. 56 min
5 exercises
Reverse Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Strict Dumbbell Fly
5 Sets x 10 Reps
Seated Chest Press
4 Sets x 10 Reps
strict cable fly
4 Sets x 10 Reps
