Bad Back Modified Leaner Stronger Weeks 1-16
Bulking
Beginner
Dumbbell
Plan Details
The Bad Back Modified Leaner Stronger Weeks 1-16 routine by greendaniel is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders and Abs
Est. 47 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Tue
Chest and Abs
Est. 25 min
4 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Thu
Arms and Calves
Est. 46 min
5 exercises
Pull-Up
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Fri
Upper Body and Abs
Est. 41 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
