Bulking Break/Bicep Rehab
General
Intermediate
Machine strength
Plan Details
The Bulking Break/Bicep Rehab routine by XXX VikDiesel is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
An intermediate plan to break-up the winter bulking phase. Also designed with minimal biceps involvement to allow for recovery from bicep injury.
Routine detail
Day 1
Back
Est. 49 min
6 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Cable-crossover Iron Cross to Support
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 15 Reps
Seated Cable Middle Back Shrug
4 Sets x 8 Reps
Overhead Cable Trapezius Pull
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Day 2
Hams HIIT
Est. 74 min
9 exercises
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Monster Walk
3 Sets x 60 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Butt Kick Jog
3 Sets x 60 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Jumping Jacks
4 Sets x 30 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Glute-Ham Flutter Kicks
3 Sets x 40 Reps
Day 3
Chest
Est. 46 min
6 exercises
Dumbbell One-Arm Incline Chest Press
2 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 6 Reps
Close-grip Dumbbell Hammer Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Day 4
Quads HIIT
Est. 70 min
10 exercises
Machine Single-Leg Extension
3 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Line Drills
3 Sets x 1 Reps
Machine Calf Press
4 Sets x 8 Reps
Mountain Climber
4 Sets x 30 Reps
Calf Press on a Squat Press
3 Sets x 12 Reps
Straight Leg Toe Jump
3 Sets x 25 Reps
Barbell Front Squat
4 Sets x 8 Reps
Prisoner Squat
4 Sets x 25 Reps
Deep Squat Box Jumps
3 Sets x 10 Reps
Day 5
Shoulders & Triceps
Est. 52 min
7 exercises
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Behind the Back Srug
3 Sets x 15 Reps
Day 6
Abs HIIT
Est. 0 min
0 exercises
This day is empty
