cb workout plan
Bulking
Intermediate
Dumbbell
Plan Details
The cb workout plan routine by karlbryant2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Chest and Triceps
Est. 181 min
11 exercises
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Walking
1 Set
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 78 min
12 exercises
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Crunch
3 Sets x 20 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Rip chest and arms
Est. 196 min
13 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Walking
3 Sets
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Treadmill Running
3 Sets
Fri
Back and Abs
Est. 73 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 20 Reps
Hanging Pike
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Sat
Biceps and Shoulders
Est. 108 min
14 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Walking
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
