Beginner bulking three days routine

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Get your body used (back?) to do gym and train it for the first couple of months with a short yet effective routine. You should add some aerobic work to every day of the routine. Try getting higher Weights every time, do the exercises normal speed (3 seconds up, 2/3 seconds isometric and 3 seconds down). You should use this basic routine if you're looking for a very standard, short and easy to apply method. After 2-3 months change the routine for something else.

Day 1
Day 2
Day 3

Chest and Biceps 7 exercises, 57 mins

Push-Up	4x12 reps	rest: 60s
Machine Fly	3x8 reps	rest: 75s
Dumbbell Decline Bench Press	3x12 reps	rest: 90s
Dumbbell Bicep Curl	4x10 reps	rest: 90s
Dumbbell Seated Alternating Hammer Curl	3x12 reps	rest: 75s
Parallel Bar Leg Raise	3x15 reps	rest: 30s
Plank	3x10 reps	rest: 60s

Triceps and Back 7 exercises, 59 mins

Cable Lat Pulldown (Wide Grip)	4x14 reps	rest: 75s
Cable Shoulder Extension	3x12 reps	rest: 75s
Cable Rope Seated Row	3x12 reps	rest: 75s
Dumbbell One-Arm Tricep Extension (Supinated)	3x12 reps	rest: 90s
Cable Shoulder Extension	3x15 reps	rest: 30s
Crunch	3x15 reps	rest: 30s
Leg Raise	3x10 reps	rest: 145s

Shoulders and Legs 7 exercises, 55 mins

Dumbbell Lunge	4x14 reps	rest: 75s
Machine Seated Leg Curl	3x12 reps	rest: 75s
Machine Leg Extension	3x12 reps	rest: 75s
Dumbbell Lateral Raise	3x12 reps	rest: 75s
Machine Shoulder Press	3x12 reps	rest: 75s
Air Bike	3x15 reps	rest: 30s
Jackknife Sit-Up	3x15 reps	rest: 30s