ECP's baal
Bulking
Beginner
Body
Plan Details
The ECP's baal routine by ysilber is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs and Shoulders
Est. 54 min
12 exercises
Burpees
1 Set x 15 Reps
Mountain Climber
1 Set x 30 Reps
Burpees
1 Set x 15 Reps
Mountain Climber
1 Set x 30 Reps
Knee Tuck Jump
1 Set x 15 Reps
Bodyweight Squat
1 Set x 30 Reps
Knee Tuck Jump
1 Set x 15 Reps
Bodyweight Lunge
1 Set x 30 Reps
Dumbbell Squat
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Tue
Cardio
Est. 43 min
2 exercises
Indoor Cycling
1 Set
Treadmill Running
1 Set
Wed
Chest and Tries
Est. 58 min
9 exercises
Running
1 Set
Push-Up
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dip
2 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Plank
3 Sets
Thu
Cardio
Est. 43 min
2 exercises
Running
1 Set
Indoor Cycling
1 Set
Fri
Back, Bies, and Forearms
Est. 53 min
10 exercises
Running
1 Set
Arm Circles
2 Sets x 1 Reps
Pull-Up
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Plank
3 Sets
Sat
Docking Ships (rest day)
Est. 0 min
0 exercises
This day is empty
Sun
Abs
Est. 52 min
9 exercises
Running
1 Set
Alternating Leg Bridge
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
V-Up Weighted Russion Twist
3 Sets
Plank to Push-Up
3 Sets
