bulking
Bulking
Beginner
Barbell
Plan Details
The bulking routine by jkarmis is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
bulk
Routine detail
Mon
chest, shoulders, triceps
Est. 72 min
10 exercises
Barbell Tricep Extension (Supine)
5 Sets x 12,10,8,6,15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 12,10,8,6,15 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 12,10,8,6,15 Reps
Wed
legs, calves, abs
Est. 50 min
7 exercises
Machine Calf Raise
5 Sets x 12,10,8,6,15 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 12,10,8,6,15 Reps
Treadmill Running
1 Set
Barbell Romanian Deadlift From Deficit
5 Sets x 12,10,8,6,15 Reps
Fri
back, biceps, forearm
Est. 60 min
8 exercises
Barbell Curl
5 Sets x 12,10,8,6,15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 10 Reps
Treadmill Running
1 Set
Chin-Up with Knee Raise
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 12,10,8,6,15 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
