Tyler Pullen
Bulking
Intermediate
Dumbbell
Plan Details
The Tyler Pullen routine by tcptennis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Tri/Abs
Est. 42 min
7 exercises
Bench Press (w/final drop set 21, mix grip)
3 Sets x 8 Reps
Incline Flye (w/ final light drop set to failure)
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
EZ bar close grip bench press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
OH Dumbbell extension (quad dropset to fail)
1 Set x 100 Reps
Tue
Legs
Est. 59 min
8 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Front Squat
3 Sets x 14 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Jumping lunges
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Thu
Back & Biceps
Est. 87 min
10 exercises
Rear Pull-Up (Wide Grip)
3 Sets x 10 Reps
Double-D handle lat pulldown (4th drop to failure)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Lying EZ bench incline row (4th set drop to failure
3 Sets x 10 Reps
Cable Rope Lat Pulldown
5 Sets x 15 Reps
EZ Bar Curl
2 Sets x 10 Reps
EZ Bar cheat curl
2 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
EZ bar spider curl (to failure)
2 Sets x 100 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 100 Reps
Fri
Shoulders, Traps, Calves
Est. 48 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
EZ Bar Front Raises
3 Sets x 10 Reps
EZ Bar Upright Row
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
