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Lyle's Generic Bulking Routine

kross036

Apr 22nd 2015

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Lyle's Generic Bulking Routine

DOWNLOADS/VIEWS: 157/3458

RATING: 94 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Day 20
Day 1
Day 3
Day 2
Day 4

Lower A 5 exercises, 38 mins

	Barbell Squat	4x6 reps	rest: 90s
	Machine Leg Curl (Prone)	4x6 reps	rest: 90s
	Machine Leg Press	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Calf Raise	2x12 reps	rest: 60s

Upper A 6 exercises, 44 mins

	Barbell Bench Press	4x6 reps	rest: 90s
	Barbell Bent-Over Row	4x6 reps	rest: 90s
	Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s
	Barbell Curl	2x15 reps	rest: 60s

Lower B 4 exercises, 25 mins

	Barbell Deadlift	3x5 reps	rest: 60s
	Machine Leg Press	4x6 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Calf Raise	2x12 reps	rest: 60s

Upper B 6 exercises, 46 mins

	Barbell Incline Bench Press	4x6 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 90s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Dumbbell One-Arm Row	3x10 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	2x15 reps	rest: 60s
	Barbell Preacher Curl	2x15 reps	rest: 60s

Full Body (only if you miss a workout) 7 exercises, 31 mins

	Barbell Squat	2x8 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	2x8 reps	rest: 60s
	Machine Leg Curl (Prone)	1x12 reps	rest: 60s
	Dumbbell Bench Press	2x8 reps	rest: 60s
	Dumbbell One-Arm Row	2x8 reps	rest: 60s
	Dumbbell Incline Bench Press	1x12 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	1x12 reps	rest: 60s

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