Tim workout routine
Bulking
Advanced
Dumbbell
Plan Details
The Tim workout routine routine by TimVissers is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Chest and Triceps
Est. 68 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
1 Set
Barbell Tricep Extension
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
back and traps
Est. 65 min
9 exercises
Pull-Up
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
seated barbell shrug
3 Sets x 8 Reps
Day 3
shoulders and biceps
Est. 66 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 4
legs
Est. 65 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Machine Calf Press
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
