6 Day Olympic Muscle
Bulking
Intermediate
Dumbbell
Plan Details
The 6 Day Olympic Muscle routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
"The most single most important metric for weightlifting success is how much you can push. Progressive overload should be your primary focus. Not getting a pump, working out for long sessions, switching up your routine, etc." This workout routine will train each core muscle group twice a week, to ensure recovery. <b>Rest</b> To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. <b>Warm up</b> 2 sets of 5 with the empty bar and then 3 additional warmup sets with increasing weight on the bar. <b>Drop sets</b> Lighten load by 10–30%, typically decrement by 1 <b>Burnout</b> Sets done to exhaustion, typically using weight that is 75 percent of the weight you can lift
Routine detail
Day 1
Chest (Heavy) + Shoulders (Heavy) + Abs
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 2
Workout 2
0 exercises
This day is empty
Day 3
Workout 3
0 exercises
This day is empty
