Bulking Muscle Like a pro
Bulking
Intermediate
Machine strength
Plan Details
The Bulking Muscle Like a pro routine by rchader is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a program for 12 weeks the result is sure
Routine detail
Day 1
• Lundi (épaules, trapèzes, triceps, abdominaux)
Est. 45 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Band Lateral Raise
4 Sets x 15,12,10,8 Reps
Weight Plate Shrug
3 Sets x 20,12,10 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 12,10,8 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 10,8 Reps
Machine Tricep Extension
2 Sets x 10,8 Reps
Crunch
3 Sets x 25,20,15 Reps
Reverse Crunch
3 Sets x 25,20,15 Reps
Day 2
• Mardi (dos, deltoïdes postérieurs, “lombairesâ€)
Est. 38 min
9 exercises
Machine Seated Row
4 Sets x 15,12,10,8 Reps
Cable Incline Pulldown (Supine)
4 Sets x 15,12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Machine Unilateral Row
2 Sets x 10,8 Reps
Cable Seated Row
2 Sets x 10,8 Reps
Machine Reverse Fly
2 Sets x 10,8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10,8 Reps
Back Hyperextension
2 Sets x 12,10 Reps
Barbell Romanian Deadlift
2 Sets x 8,6 Reps
Day 3
• Mercredi (Repos)
Est. 0 min
0 exercises
This day is empty
Day 4
• Jeudi (pectoraux, biceps, abdominaux)
Est. 49 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Fly
3 Sets x 10,8,8 Reps
Cable Cross-Over
4 Sets x 10,8,6,6 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 10,8,6 Reps
Preacher Curl Machine
2 Sets x 10,8 Reps
Machine Ab Crunch
3 Sets x 15,12,10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10,8,6 Reps
Stability Ball Crunch
3 Sets x 20,15,10 Reps
Day 5
• Vendredi (Repos)
Est. 0 min
0 exercises
This day is empty
Day 6
• Samedi (quadriceps, ischio-jambiers, mollets)
Est. 37 min
8 exercises
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Leg Press
4 Sets x 12,12,10,8 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,10,8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10,8 Reps
Machine Single-Leg Curl
2 Sets x 10,8 Reps
Machine Calf Raise
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
2 Sets x 12,10 Reps
Day 7
• Dimanche (Repos)
Est. 0 min
0 exercises
This day is empty
