Ektomorf bulking
Bulking
Intermediate
Machine strength
Plan Details
The Ektomorf bulking routine by tolgasandik is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Bis-Clf-Shou
Est. 77 min
13 exercises
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 6 Reps
Smith Machine Rear Shoulder Press
3 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 6 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 6 Reps
Cable Dual Overhead Curl
3 Sets x 6 Reps
Cable Incline Pulldown (Supine)
3 Sets x 6 Reps
Cable Pull Through
2 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Machine Calf Raise
2 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6 Reps
Barbell Drag Curl
3 Sets x 6 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Wed
Tri-Che-Ab-Upl
Est. 76 min
13 exercises
Tricep Push-Up
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Parallel Bar Hip Raise
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 15 Reps
Fri
Back-Glu-Frarm
Est. 78 min
13 exercises
Pull-Up
3 Sets x 6 Reps
Smith Machine Split Squat
3 Sets x 6 Reps
Cable One-Arm Reverse Curl
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Pull Through
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 6 Reps
Chin-Up (Close Grip)
3 Sets x 6 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Cable Wood Chop
2 Sets x 15 Reps
Decline Crunch
2 Sets x 15 Reps
