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This is a bulking Routine for only month.
Dumbbell Alternating Lateral Raise
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10x15 reps |
rest: 60s
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Machine Shoulder Press
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5x15 reps |
rest: 60s
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Cable Bent-Over Lateral Pulley
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4x6 reps |
rest: 60s
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Cable Upright Row
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4x6 reps |
rest: 60s
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Dumbbell Incline Bench Press
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5x10 reps |
rest: 40s
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Barbell Incline Bench Press
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5x5 reps |
rest: 60s
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Dumbbell Bench Press
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5x10 reps |
rest: 40s
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Barbell Bench Press
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5x5 reps |
rest: 60s
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Machine Fly
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5x15 reps |
rest: 50s
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Barbell Curl
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5x10 reps |
rest: 50s
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Dumbbell Alternating Seated Curl
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5x5 reps |
rest: 60s
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Dumbbell Concentration Curl
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5x10 reps |
rest: 60s
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Cable Bicep Curl
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5x10 reps |
rest: 40s
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EZ Bar Preacher Curl (Reverse Grip)
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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4x6 reps |
rest: 60s
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Cable Seated Row
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5x10 reps |
rest: 60s
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T Bar Row
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5x5 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x10 reps |
rest: 60s
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Cable V Bar Pulldown
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5x5 reps |
rest: 60s
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Cable Shoulder Extension
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5x15 reps |
rest: 50s
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Machine Shoulder Press
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5x10 reps |
rest: 50s
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Smith Machine Shoulder Press
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5x5 reps |
rest: 60s
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Cable One-Arm Lateral Raise
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5x10 reps |
rest: 50s
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Dumbbell Lateral Raise
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5x5 reps |
rest: 60s
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Cable Rope Face Pull
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5x10 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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5x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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5x10 reps |
rest: 60s
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Cable Tricep Pushdown (V-Bar)
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5x10 reps |
rest: 60s
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