Cupcake?
Bulking
Advanced
Body
Plan Details
The Cupcake? routine by abood07 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1- 3 days a week for busy life style . 2- easy to do . 3- most common equipments used . 4- mixed of compound exercises and explosive exercises.
Routine detail
Tue
back ? (Tuesday)
Est. 22 min
7 exercises
Dynamic Back Stretch
1 Set x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
Assisted Hyperextension
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
Abs & bump ? (Thursday)
Est. 39 min
14 exercises
Knee Circles
1 Set x 8 Reps
Leg Swing
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bridge
3 Sets
Leg Raise
4 Sets x 8 Reps
Air Bike
4 Sets x 16 Reps
Crunch
4 Sets x 8 Reps
Alternating Heel Touch
4 Sets x 20 Reps
Reverse Crunch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 16 Reps
Sphinx
1 Set x 8 Reps
Cross Leg Erector Spinae
1 Set
Thu
Chest ? (Thursday)
Est. 30 min
9 exercises
Dynamic Chest Stretch
1 Set x 8 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Tricep Stretch
1 Set x 8 Reps
Sun
Legs ? (Sunday)
Est. 36 min
11 exercises
Knee Circles
1 Set x 8 Reps
Leg Swing
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Sun
Shoulders ????? (Sunday)
Est. 32 min
10 exercises
Shoulder Rotation
1 Set x 10 Reps
Arm Circles
1 Set x 10 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Shoulder Stretch
1 Set x 8 Reps
Upward Stretch
1 Set x 1 Rep
