moh ghouleh 2014/6
Bulking
Advanced
Machine strength
Plan Details
The moh ghouleh 2014/6 routine by ghouleh is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Day 1
Chest and abs
Est. 70 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Band Sit-Up
4 Sets
Parallel Bar Leg Raise
4 Sets
Dumbbell Side Bend
4 Sets
Stability Ball Side Crunch
4 Sets
Day 2
Back/Traps/Forearms
Est. 72 min
9 exercises
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Cable Seated Row to Neck
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Day 3
Delts/abs
Est. 90 min
11 exercises
Barbell Rear Military Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 8 Reps
Dumbbell Alternating Reverse Fly
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Stability Ball Side Crunch
4 Sets x 8 Reps
Day 4
Triceps/biceps/forearms
Est. 80 min
10 exercises
Smith Machine Behind the Back Wrist Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Day 5
Legs/Abs
Est. 78 min
10 exercises
Dumbbell Side Bend
4 Sets x 8 Reps
Bench Rotational Crunch
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Glute Kickback
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
