feb - may 2015
Bulking
Intermediate
Body
Plan Details
The feb - may 2015 routine by lndilpi is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 days a week, one day off between each session. ( I usually do on Mondays, Wednesdays and Saturdays.) Do your cardio warmup and streching, then pick a few exercices for each body part from this workout to keep it within 60 minutes, then complete with 3 or 4 abs exercices. Choose your exercices according to availability within your gym. When you can do 3x 8 without failure, increase weight on the next session.
Routine detail
Day 1
A Chest-Tricep
Est. 126 min
19 exercises
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Decline Reverse Crunch
1 Set x 50 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Knee to Chest to Leg Raise
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Alternating Reach and Catch
1 Set x 50 Reps
Cross Body Crunch
1 Set x 50 Reps
Bent Knee Hundreds
1 Set x 50 Reps
Parallel Bar Hip Raise
1 Set x 50 Reps
Treadmill Running
1 Set
Day 3
B - legs & shoulders
Est. 161 min
24 exercises
Rowing
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Overhead Front Raise
3 Sets x 8 Reps
Dragon Flag
1 Set x 50 Reps
Band Seated Calf Stretch
2 Sets x 25 Reps
Glute Kickback
1 Set x 50 Reps
Knee to Chest (Supine)
1 Set x 50 Reps
Bow Pose
3 Sets
Crunch with Hands Overhead
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Reverse Crunch
1 Set x 50 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 50 Reps
Treadmill Running
1 Set
Day 6
back-bicep
Est. 142 min
22 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Seated Leg Tuck
1 Set x 50 Reps
Decline Bench Leg Raise
1 Set x 50 Reps
Decline Bench Alternating Knee Raise
1 Set x 50 Reps
Knees to Chest Hug
1 Set x 50 Reps
Weighted Crunch
1 Set x 50 Reps
Tuck Crunch
1 Set x 50 Reps
Toe Touches
1 Set x 50 Reps
Staff Pose
1 Set x 20 Reps
Leg Raise
1 Set x 50 Reps
Double Leg Hundreds
1 Set x 50 Reps
Treadmill Running
1 Set
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
