Modified Bulking 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

This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Tuesday
Thursday
Sunday

Back, Biceps, and Forearm 9 exercises, 45 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Dumbbell Supinated One-Arm Wrist Curl	2x8 reps	rest: 30s
Dumbbell One-Arm Bicep Curl	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Row	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Cable Pulldown Bicep Curl	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Cable Reverse Curl	3x8 reps	rest: 30s

Chest and Triceps 10 exercises, 50 mins

Barbell Bench Press	3x8 reps	rest: 30s
Barbell Incline Bench Press	3x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 30s
Machine Seated Tricep Dip	3x8 reps	rest: 30s
Cable Cross-Over	3x8 reps	rest: 30s
Cable Lower Chest Raise	3x8 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Machine Fly	3x8 reps	rest: 30s
Dumbbell Bench Press	3x8 reps	rest: 30s

Shoulders and Legs 11 exercises, 53 mins

Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Shoulder Press	3x8 reps	rest: 30s
Barbell Shrug	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Internal Rotation	3x8 reps	rest: 30s
Cable External Rotation	3x8 reps	rest: 30s
Cable Upright Row	3x8 reps	rest: 30s