Beginner Balanced Bulking & Cardio
Bulking
Beginner
Machine strength
Plan Details
The Beginner Balanced Bulking & Cardio routine by Mielie1981 is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Balanced Bulking and Cardio Routine. The goal of this routine is to gain muscle and burn fat simultaneously. Perform Cardio at High Intensity Intervals for better results. Sunday Bicycle Riding is optional. Follow this routine for 4 - 6 weeks.
Routine detail
Mon
Chest and Triceps
Est. 56 min
7 exercises
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Tue
Cardio
Est. 43 min
2 exercises
Elliptical Training
1 Set
Rowing
1 Set
Wed
Back and Biceps
Est. 54 min
7 exercises
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Thu
Cardio
Est. 43 min
2 exercises
Rowing
1 Set
Treadmill Running
1 Set
Fri
Shoulders and Legs
Est. 53 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Sat
Abs
Est. 46 min
5 exercises
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Running
1 Set
Sun
Road Exercise
Est. 62 min
1 exercise
Road Cycling
1 Set
