Summer 22
Bulking
Beginner
Barbell
Plan Details
The Summer 22 routine by malekm.masoud is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push 1
Est. 0 min
6 exercises
Push-Up
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Day 2
Pull 1
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Cable One-Arm Rotational Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Day 3
Leg 1
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 4
Push 2
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 5
Pull 2
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 15 Reps
Barbell Drag Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Shrug
3 Sets x 15 Reps
Day 6
Leg 2
Est. 0 min
5 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
