Be a monster
Bulking
Intermediate
Barbell
Plan Details
The Be a monster routine by YuniYune is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
let your body be a monster
Routine detail
Mon
Chest and Triceps
Est. 65 min
7 exercises
Cable Flat Bench Fly
5 Sets x 14 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Dumbbell Bench Press
5 Sets x 14 Reps
Dip
5 Sets x 6,8,10,12,14 Reps
Cable Lower Chest Raise
5 Sets x 14 Reps
Barbell Tricep Extension (Supine)
5 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 14 Reps
Tue
Back and Biceps
Est. 66 min
7 exercises
Pull-Up
5 Sets x 6,8,10,12,14 Reps
Cable Seated Row
5 Sets x 14 Reps
Cable Incline Pulldown (Supine)
5 Sets x 14 Reps
Barbell Deadlift
5 Sets x 14 Reps
Barbell Curl
5 Sets x 14,12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 14 Reps
Dumbbell Concentration Curl
5 Sets x 14 Reps
Wed
Shoulder
Est. 27 min
7 exercises
Dumbbell Lateral Raise
5 Sets x 20,15,15,12,12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 15,12,10 Reps
Barbell Upright Row
4 Sets x 20,15,15,12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20,15,15,12 Reps
Barbell Upright Row
4 Sets x 20,15,15,12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 20,15,15 Reps
Cable Rope Face Pull
5 Sets x 30,30,20,20,15 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Super Sets(C,T,B,B)
Est. 67 min
8 exercises
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 14 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Barbell Preacher Curl
4 Sets x 14 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 14 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Super Sets(S,B,LB)
Est. 52 min
6 exercises
Barbell Shoulder Press
5 Sets x 20,15,15,12,10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 14 Reps
Dumbbell Seated Arnold Press
5 Sets x 14 Reps
Dumbbell One-Arm Row
5 Sets x 14 Reps
T Bar Row
5 Sets x 20,15,15,12,10 Reps
Barbell Deadlift
5 Sets x 20,15,15,12,10 Reps
