2014 Routine #1 (January through End of March)
Bulking
Intermediate
Body
Plan Details
The 2014 Routine #1 (January through End of March) routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Always start with 5 minutes light cardio and 10 minutes stretching/foam rolling. Stretch after and use sauna if possible. Incorporate more cardio throughout week. Also do light Hyperextensions on Day 1 when there is a machine.
Routine detail
Day 1
Squat/Back/Bi's
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bridge
3 Sets
Superman
3 Sets
Day 2
Chest/Shoulders/Tri's
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Day 3
Clean/Ab's/Wrists
Est. 61 min
11 exercises
Barbell Hang Clean
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weighted Decline Rotation
3 Sets x 10 Reps
Alternating Heel Touch
2 Sets x 40 Reps
Plank
2 Sets
Side Plank
2 Sets
Toe Touches
2 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 10 Reps
