Bulking week 2-phase2
Bulking
Intermediate
Machine strength
Plan Details
The Bulking week 2-phase2 routine by NitinGupta3 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Totally focused on gaining dense muscle make blood flow high by keeping high reps.
Routine detail
Mon
CHEST, TRICEPS & CALVES
Est. 101 min
9 exercises
Barbell Bench Press
5 Sets x 11 Reps
Dumbbell Incline Bench Press
5 Sets x 11 Reps
Dumbbell Bench Press
5 Sets x 11 Reps
Dumbbell Incline Fly
5 Sets x 11 Reps
Cable Shoulder Extension
5 Sets x 11 Reps
Dumbbell Tricep Extension
5 Sets x 11 Reps
cable lying triceps extensions
5 Sets x 11 Reps
Machine Calf Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Tue
BACK, BICEPS & ABS
Est. 95 min
10 exercises
Dumbbell Bent-Over Row
4 Sets x 11 Reps
Machine Lat Pulldown
4 Sets x 11 Reps
Cable Seated Row
4 Sets x 11 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Barbell Preacher Curl
4 Sets x 11 Reps
Standing one-arm cable curl
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 19 Reps
Weighted Crunch
4 Sets x 19 Reps
Dumbbell Side Bend
4 Sets x 19 Reps
Wed
Core
Est. 60 min
6 exercises
Plank
4 Sets
Side Plank
2 Sets x 15 Reps
AbsCoster
3 Sets x 15 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Elliptical Training
3 Sets
Thu
DELTS, TRAPS & CALVES
Est. 79 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 11 Reps
Barbell Upright Row
4 Sets x 11 Reps
Cable One-Arm Lateral Raise
4 Sets x 11 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 11 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 11 Reps
Barbell Shrug
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Fri
LEGS & ABS
Est. 68 min
9 exercises
Plank
3 Sets
Side Plank
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Clean Deadlift
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Sat
Cardio, SS BICEPS & TRICEPS
Est. 77 min
7 exercises
Elliptical Training
1 Set
Plank
3 Sets
Cable Bicep Curl
6 Sets x 15 Reps
Cable Reverse Curl
6 Sets x 15 Reps
Cable Shoulder Extension
6 Sets x 15 Reps
dumbbell 21s
5 Sets x 15 Reps
Dumbbell Concentration Curl
5 Sets x 15 Reps
Any
Warmup
Est. 51 min
9 exercises
Bench Push-Up
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Side Plank
1 Set x 15 Reps
Single-Leg Push-Up
3 Sets x 15 Reps
Kettlebell Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Pull-Up
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
