Ral ?
Bulking
Intermediate
Dumbbell
Plan Details
The Ral ? routine by Ralchukwu is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is what I’ve been doing for the past two months I have seen significant gains and want to share Disclaimer : You can not see gains overnight Consistency is key There is no such thing as spot reducing And eat eat !!!
Routine detail
Mon
GLUTES & QUAD
Est. 0 min
7 exercises
Leg Swing
3 Sets x 8 Reps
One-Arm Wall Stretch
2 Sets x 8 Reps
Walking Hip Abduction
1 Set
Barbell Squat
4 Sets x 12,15,15,15 Reps
Elevated dumbbell goblet squats
4 Sets x 5,8,8,8 Reps
Barbell Good Morning
4 Sets x 8,12,12,12 Reps
Chirp & Form roller
3 Sets
Tue
UPPER+ ABS
Est. 0 min
10 exercises
Shoulder Rotation
3 Sets x 8 Reps
Dynamic Back Stretch
3 Sets x 8 Reps
Push-Up
2 Sets x 10 Reps
Barbell Military Press
4 Sets x 8,12,12,12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12,15,15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8,12,12 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 5,8 Reps
Plank Hip Rotation
3 Sets x 12,15,15 Reps
Rotational Crunch
3 Sets x 8,12,12 Reps
Chirp & Form roller
1 Set
Wed
HAMSTRINGS
Est. 0 min
7 exercises
Dynamic Back Stretch
4 Sets x 4,8,8,8 Reps
Dead Bugs
2 Sets
Ankles On The Knee
3 Sets
B stance (kickstand) barbell RDL
4 Sets x 12,15,15,15 Reps
Elevated Split squats ( BY GULTES )
4 Sets x 6,8,8,8 Reps
Calf Raise On A Dumbbell
4 Sets x 20 Reps
Chirp & Form roller
2 Sets
