Bulking - Chest and Back X2
Bulking
Advanced
Machine strength
Plan Details
The Bulking - Chest and Back X2 routine by rdernbach is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is an overall bulking routine with double days on chest/back. Each workout takes about 40 min to an hour and then I usually do cardio intervals and a little ab work to finish it off.
Routine detail
Day 1
Chest and Back
Est. 64 min
8 exercises
Leverage Incline Chest Press
5 Sets x 14,12,8,8,8 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 14,12,8,8,8 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Push-up finisher
3 Sets x 15 Reps
Day 2
Arms
Est. 83 min
9 exercises
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Day 3
Legs
Est. 74 min
9 exercises
Barbell Deep Squat
2 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 50 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Mountain Climber
3 Sets x 20 Reps
Day 4
Chest and Back
Est. 87 min
11 exercises
Smith Machine Decline Bench Press
3 Sets x 15 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Pull-Up
3 Sets x 15 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 20 Reps
Day 5
Shoulders
Est. 54 min
6 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Day 6
Abs/Cardio
Est. 34 min
5 exercises
Cable Kneeling Crunch
4 Sets x 25 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
