bulking phase
Bulking
Intermediate
Dumbbell
Plan Details
The bulking phase routine by mic_24 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is my bulking phase , focus on 8-10 rep ranges and lots of drop sets and rest pause sets to really break down those fibres , eat big and get quality sleep, supplementing with a regular 2:1 carb/protein mass gainer will help keep those muscles repairing
Routine detail
Mon
chest back
Est. 65 min
6 exercises
Dumbbell Bench Press
8 Sets x 10 Reps
Machine Lat Pulldown
8 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Tue
shoulder Bicep tricep
Est. 67 min
7 exercises
Dumbbell Seated Shoulder Press
8 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Wed
legs
Est. 34 min
4 exercises
Barbell Squat
8 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Single-Leg Curl
2 Sets x 8 Reps
Thu
chest Tricep
Est. 60 min
6 exercises
Dumbbell Incline Bench Press
8 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Fri
back bicep
Est. 52 min
5 exercises
Barbell Deadlift
8 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Sat
rest
Est. 0 min
0 exercises
This day is empty
Sun
rest
Est. 0 min
0 exercises
This day is empty
