Bulking Plan

Bulking Plan

Shared By : ACoppens VIP
Frequency : 7 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 278

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Description

You can choose your own exercises, not every exercise have to be done. Put after every set more weight on.

The information contained in this page was posted by user: ACoppens on behalf of herself / himself.
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Day 1

Chest & Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	20 sec	7	5
Chest		Barbell Incline Bench Press	20 sec	7	5
Chest		Machine Fly	20 sec	7	5
Chest		Dumbbell Bench Press	20 sec	7	5
Chest		Dumbbell Incline Bench Press	20 sec	7	5
Chest		Dumbbell Fly	20 sec	7	5
Chest		Dumbbell Incline Fly	20 sec	7	5
Chest		Cable Cross Over	20 sec	7	5
Chest		Barbell Decline Bench Press	20 sec	7	5
Chest		Bench Press Machine	20 sec	7	5
Chest		Cable Lower Chest Raise	20 sec	7	5
Chest		Dumbbell Hammer Grip Incline Bench Press	20 sec	7	5
Chest		Machine Inner Chest Press	20 sec	7	5
Chest		Barbell Wide Grip Bench Press	20 sec	7	5
Chest		Cable Inner Chest Press	20 sec	7	5
Chest		Dumbell floor press	20 sec	7	5
Back		Cable One Arm Lat Pulldown	20 sec	7	5
Back		Wide Grip Lat Pulldown	20 sec	7	5
Back		Barbell Bent Over Row	20 sec	7	5
Back		Cable Seated Row	20 sec	7	5
Back		Dumbbell One Arm Row	20 sec	7	5
Back		Close Grip Front Lat Pulldown	20 sec	7	5
Back		T Bar Row	20 sec	7	5
Back		Wide Grip Pulldown Behind The Neck	20 sec	7	5
Back		Cable V Bar Pull Down	20 sec	7	5
Back		Cable Straight Arm Push Down	20 sec	7	5
Back		Seated Machine Row	20 sec	7	5
Back		Machine Lat Pull Down	20 sec	7	5
Back		Machine Assisted Pull Up	20 sec	7	5
Back		Cable Rope Seated Row	20 sec	7	5
Back		Machine Assisted Chin Up	20 sec	7	5
Back		Cable One Arm Seated Row	20 sec	7	5
Back		Reverse Grip Machine Lat Pull Down	20 sec	7	5
Back		Cable One Arm Lat Pulldown	20 sec	7	5
Back		Cable Standing One Arm Row	20 sec	7	5
Back		Smith Machine One Arm Row	20 sec	7	5

Day 2

Shoulders & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	20 sec	7	5
Shoulders		Dumbbell Shoulder Press	20 sec	7	5
Shoulders		Dumbbell Shoulder Shrug	20 sec	7	5
Shoulders		Dumbbell Arnold Press	20 sec	7	5
Shoulders		Barbell Standing Military Press	20 sec	7	5
Shoulders		Machine Shoulder Press	20 sec	7	5
Shoulders		Weight Plate Front Raise	20 sec	7	5
Shoulders		Machine Reverse Flyes	20 sec	7	5
Shoulders		Dumbbell Cuban Press	20 sec	7	5
Shoulders		Cable Internal Rotation	20 sec	7	5
Shoulders		Dumbbell Seated Bent Over Reverse Fly	20 sec	7	5
Shoulders		Cable Rope Face Pull	20 sec	7	5
Shoulders		Dumbbell Alternate Seated Arnold Press	20 sec	7	5
Shoulders		Dumbbell One Arm Shoulder Press	20 sec	7	5
Shoulders		Dumbbell One Arm Seated Shoulder Press	20 sec	7	5
Shoulders		Smith Machine Close Grip Shoulder Press	20 sec	7	5
Biceps		Barbell Curl	20 sec	7	5
Biceps		Dumbbell Incline Curl	20 sec	7	5
Biceps		Dumbbell Alternate Hammer Curl	20 sec	7	5
Biceps		Dumbbell Concentration Curls	20 sec	7	5
Biceps		Dumbbell Hammer Curls	20 sec	7	5
Biceps		Bicep Curl Machine	20 sec	7	5
Biceps		Dumbbell Alternate Incline Curl	20 sec	7	5
Biceps		Dumbbell Cross Body Hammer Curl	20 sec	7	5
Biceps		Cable Overhead Curl	20 sec	7	5
Biceps		Cable Rope Hammer Curls	20 sec	7	5
Biceps		Dumbbell Alternate Seated Curl	20 sec	7	5
Biceps		Barbell Standing Wide Grip Biceps Curl	20 sec	7	5
Biceps		Dumbbell Incline Bench Curl	20 sec	7	5
Biceps		Dumbbell Alternate Seated Hammer Curl	20 sec	7	5
Biceps		Dumbbell One Arm Seated Curl	20 sec	7	5

Day 3

Legs & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	20 sec	7	5
Upper Legs		Leg Extensions	20 sec	7	5
Upper Legs		Leg Press	20 sec	7	5
Upper Legs		Seated Leg Curl	20 sec	7	5
Upper Legs		Smith Machine Squat	20 sec	7	5
Upper Legs		Barbell Front Squat	20 sec	7	5
Upper Legs		Thigh Abductor	20 sec	7	5
Upper Legs		Thigh Adductor	20 sec	7	5
Upper Legs		Hack Squat	20 sec	7	5
Upper Legs		Leg Press Machine	20 sec	7	5
Upper Legs		Leg Press with Narrow Stance	20 sec	7	5
Upper Legs		Leg Extension with One Leg	20 sec	7	5
Upper Legs		Leg Press with Wide Stance	20 sec	7	5
Upper Legs		Leg Press Machine With One Leg	20 sec	7	5
Upper Legs		Seated Leg Curl with One Leg	20 sec	7	5
Upper Legs		Leg Press Machine With Narrow Stance	20 sec	7	5
Lower Legs		Calf Press On Leg Press	20 sec	7	5
Lower Legs		Bodyweight Standing Calf Raise	20 sec	7	5
Lower Legs		Calf Press on Leg Press Machine	20 sec	7	5
Lower Legs		One Leg Calf Press on Leg Press	20 sec	7	5
Triceps		Cable Triceps Pushdown	20 sec	7	5
Triceps		Cable Rope Triceps Pushdown	20 sec	7	5
Triceps		Barbell Close Grip Bench Press	20 sec	7	5
Triceps		Dumbbell Tricep Kickback	20 sec	7	5
Triceps		Triceps Pushdown V Bar	20 sec	7	5
Triceps		Dumbbell Seated Triceps Press	20 sec	7	5
Triceps		Dumbbell One Arm Triceps Extension	20 sec	7	5
Triceps		Dip Machine	20 sec	7	5
Triceps		Machine Triceps Extension	20 sec	7	5
Triceps		Cable Reverse Grip Triceps Pushdown	20 sec	7	5
Triceps		Dumbbell Alternate Bent Over Kickback	20 sec	7	5
Triceps		Smith Machine Close Grip Bench Press	20 sec	7	5
Triceps		Machine Assisted Dip	20 sec	7	5
Triceps		Cable Tricep Kickback	20 sec	7	5
Triceps		EZ Bar Seated Reverse Grip French Press	20 sec	7	5

Day 4

Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	15 min	-	-
Cardio		Walking	15 min	-	-
Cardio		Rowing	15 min	-	-
Cardio		Stationary Bike	15 min	-	-
Cardio		Step Machine	15 min	-	-
Cardio		Indoor Cycling	15 min	-	-
Cardio		Recumbent Bike	20 min	-	-

Day 5

Chest & Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	20 sec	7	5
Chest		Barbell Incline Bench Press	20 sec	7	5
Chest		Machine Fly	20 sec	7	5
Chest		Dumbbell Bench Press	20 sec	7	5
Chest		Dumbbell Incline Bench Press	20 sec	7	5
Chest		Dumbbell Fly	20 sec	7	5
Chest		Dumbbell Incline Fly	20 sec	7	5
Chest		Cable Cross Over	20 sec	7	5
Chest		Barbell Decline Bench Press	20 sec	7	5
Chest		Bench Press Machine	20 sec	7	5
Chest		Cable Lower Chest Raise	20 sec	7	5
Chest		Dumbbell Hammer Grip Incline Bench Press	20 sec	7	5
Chest		Machine Inner Chest Press	20 sec	7	5
Chest		Barbell Wide Grip Bench Press	20 sec	7	5
Chest		Cable Inner Chest Press	20 sec	7	5
Chest		Dumbell floor press	20 sec	7	5
Back		Cable One Arm Lat Pulldown	20 sec	7	5
Back		Wide Grip Lat Pulldown	20 sec	7	5
Back		Barbell Bent Over Row	20 sec	7	5
Back		Cable Seated Row	20 sec	7	5
Back		Dumbbell One Arm Row	20 sec	7	5
Back		Close Grip Front Lat Pulldown	20 sec	7	5
Back		T Bar Row	20 sec	7	5
Back		Wide Grip Pulldown Behind The Neck	20 sec	7	5
Back		Cable V Bar Pull Down	20 sec	7	5
Back		Cable Straight Arm Push Down	20 sec	7	5
Back		Seated Machine Row	20 sec	7	5
Back		Machine Lat Pull Down	20 sec	7	5
Back		Machine Assisted Pull Up	20 sec	7	5
Back		Cable Rope Seated Row	20 sec	7	5
Back		Machine Assisted Chin Up	20 sec	7	5
Back		Cable One Arm Seated Row	20 sec	7	5
Back		Reverse Grip Machine Lat Pull Down	20 sec	7	5
Back		Cable One Arm Lat Pulldown	20 sec	7	5
Back		Cable Standing One Arm Row	20 sec	7	5
Back		Smith Machine One Arm Row	20 sec	7	5

Day 6

Shoulders & Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Lateral Raise	20 sec	7	5
Shoulders		Dumbbell Shoulder Press	20 sec	7	5
Shoulders		Dumbbell Shoulder Shrug	20 sec	7	5
Shoulders		Dumbbell Arnold Press	20 sec	7	5
Shoulders		Barbell Standing Military Press	20 sec	7	5
Shoulders		Machine Shoulder Press	20 sec	7	5
Shoulders		Weight Plate Front Raise	20 sec	7	5
Shoulders		Machine Reverse Flyes	20 sec	7	5
Shoulders		Dumbbell Cuban Press	20 sec	7	5
Shoulders		Cable Internal Rotation	20 sec	7	5
Shoulders		Dumbbell Seated Bent Over Reverse Fly	20 sec	7	5
Shoulders		Cable Rope Face Pull	20 sec	7	5
Shoulders		Dumbbell Alternate Seated Arnold Press	20 sec	7	5
Shoulders		Dumbbell One Arm Shoulder Press	20 sec	7	5
Shoulders		Dumbbell One Arm Seated Shoulder Press	20 sec	7	5
Shoulders		Smith Machine Close Grip Shoulder Press	20 sec	7	5
Biceps		Barbell Curl	20 sec	7	5
Biceps		Dumbbell Incline Curl	20 sec	7	5
Biceps		Dumbbell Alternate Hammer Curl	20 sec	7	5
Biceps		Dumbbell Concentration Curls	20 sec	7	5
Biceps		Dumbbell Hammer Curls	20 sec	7	5
Biceps		Bicep Curl Machine	20 sec	7	5
Biceps		Dumbbell Alternate Incline Curl	20 sec	7	5
Biceps		Dumbbell Cross Body Hammer Curl	20 sec	7	5
Biceps		Cable Overhead Curl	20 sec	7	5
Biceps		Cable Rope Hammer Curls	20 sec	7	5
Biceps		Dumbbell Alternate Seated Curl	20 sec	7	5
Biceps		Barbell Standing Wide Grip Biceps Curl	20 sec	7	5
Biceps		Dumbbell Incline Bench Curl	20 sec	7	5
Biceps		Dumbbell Alternate Seated Hammer Curl	20 sec	7	5
Biceps		Dumbbell One Arm Seated Curl	20 sec	7	5

Day 7

Legs & Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	20 sec	7	5
Upper Legs		Leg Extensions	20 sec	7	5
Upper Legs		Leg Press	20 sec	7	5
Upper Legs		Seated Leg Curl	20 sec	7	5
Upper Legs		Smith Machine Squat	20 sec	7	5
Upper Legs		Barbell Front Squat	20 sec	7	5
Upper Legs		Thigh Abductor	20 sec	7	5
Upper Legs		Thigh Adductor	20 sec	7	5
Upper Legs		Hack Squat	20 sec	7	5
Upper Legs		Leg Press Machine	20 sec	7	5
Upper Legs		Leg Press with Narrow Stance	20 sec	7	5
Upper Legs		Leg Extension with One Leg	20 sec	7	5
Upper Legs		Leg Press with Wide Stance	20 sec	7	5
Upper Legs		Leg Press Machine With One Leg	20 sec	7	5
Upper Legs		Seated Leg Curl with One Leg	20 sec	7	5
Upper Legs		Leg Press Machine With Narrow Stance	20 sec	7	5
Lower Legs		Calf Press On Leg Press	20 sec	7	5
Lower Legs		Bodyweight Standing Calf Raise	20 sec	7	5
Lower Legs		Calf Press on Leg Press Machine	20 sec	7	5
Lower Legs		One Leg Calf Press on Leg Press	20 sec	7	5
Triceps		Cable Triceps Pushdown	20 sec	7	5
Triceps		Cable Rope Triceps Pushdown	20 sec	7	5
Triceps		Barbell Close Grip Bench Press	20 sec	7	5
Triceps		Dumbbell Tricep Kickback	20 sec	7	5
Triceps		Triceps Pushdown V Bar	20 sec	7	5
Triceps		Dumbbell Seated Triceps Press	20 sec	7	5
Triceps		Dumbbell One Arm Triceps Extension	20 sec	7	5
Triceps		Dip Machine	20 sec	7	5
Triceps		Machine Triceps Extension	20 sec	7	5
Triceps		Cable Reverse Grip Triceps Pushdown	20 sec	7	5
Triceps		Dumbbell Alternate Bent Over Kickback	20 sec	7	5
Triceps		Smith Machine Close Grip Bench Press	20 sec	7	5
Triceps		Machine Assisted Dip	20 sec	7	5
Triceps		Cable Tricep Kickback	20 sec	7	5
Triceps		EZ Bar Seated Reverse Grip French Press	20 sec	7	5

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

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