Bulking 2016
Bulking
Advanced
Machine strength
Plan Details
The Bulking 2016 routine by ferox8893 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
HSU
Routine detail
Thu
Beine
Est. 72 min
6 exercises
Barbell Squat
5 Sets x 12 Reps
Barbell Hack Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Thu
Schulter - Trizeps
Est. 106 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Barbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Kettlebell Jerk
5 Sets x 12 Reps
Weight Plate Front Raise
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 12 Reps
Sat
Rücken - Waden
Est. 76 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Reverse Butterfly
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Machine Seated Calf Raise
10 Sets x 12 Reps
Any
Brust - Bizeps
Est. 122 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 12 Reps
