Bulk Concentration
Bulking
Intermediate
Machine strength
Plan Details
The Bulk Concentration routine by chhjr is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I could not figure how to set the change of Reps with each set. You want to start each set with your max reps with the new weight and go down by two to do six sets. So for me it was 8,6,4,4,4,2.
Routine detail
Mon
Biceps & Triceps
Est. 103 min
10 exercises
Cable Kneeling Crunch (Rope)
2 Sets x 75 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Dumbbell Alternating Seated Curl
4 Sets x 6 Reps
Dumbbell Zottman Curl
4 Sets x 6 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tue
Chest
Est. 105 min
8 exercises
Cable Kneeling Crunch (Rope)
2 Sets x 75 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Dumbbell Bench Press
6 Sets x 6 Reps
Dumbbell Fly
6 Sets x 6 Reps
Dumbbell Bench Press (Palms in)
6 Sets x 6 Reps
Dumbbell Decline Press
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 4 Reps
Dumbbell Squeeze Press
4 Sets x 8 Reps
Thu
Shoulders & Back
Est. 110 min
11 exercises
Parallel Bar Hip Raise
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 80 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Fri
Legs
Est. 89 min
10 exercises
Cable Kneeling Crunch (Rope)
2 Sets x 75 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 25 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 12 Reps
