Month 1 bulking
General
Beginner
Machine strength
Plan Details
The Month 1 bulking routine by Bobnaidoo is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
full body workout ranging from legs arms back and triceps fuck this 20 word limit shit waste of my time
Routine detail
Mon
Monday
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Tue
Tuesday
Est. 41 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Thu
Thursday
Est. 48 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 15 Reps
Fri
Friday
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
