BronX bulk
Bulking
Intermediate
Dumbbell
Plan Details
The BronX bulk routine by bronx is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Gain your muscles. INFO: The program is designed so you have a few more exercises to choose from, but remember ONLY to practice 3 different exercises in each muscle group. ATTENTION: You are not supposed to do all the exercises for example. day 1 YOUR TRANING DAY´S LOOKS LIKE THIS: -3 sets of 6-8 reps only 3 exercises per. muscle group. -Exercise approx. 3-4 weeks and then switch to different exercises in the different muscle groups. -Exercise your stomach every 2-3 day. -Keep at least one rest day of the week, like anywhere 4. day. Exercise between 1 to MAX.1.5 hours. FOCUS YOUR REPS! REMEMBER: Each muscle group should have about 48 hours of rest. DIET: Your diet has a lot to say, so remember to eat more calories than you burn. (Remember to eat the right ones) Good training.
Routine detail
Day 1
Bryst -Triceps
Est. 58 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Ryg - Biceps
Est. 57 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Skulder - Ben
Est. 56 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 4
Mave
Est. 30 min
4 exercises
Bench Crunch
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
