nando scientific bulking
Bulking
Advanced
Barbell
Plan Details
The nando scientific bulking routine by hanumareddy is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Perfect training...
Routine detail
Mon
Chest/Abs
Est. 114 min
7 exercises
Barbell Bench Press
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Air Bike
3 Sets x 50 Reps
Bench Oblique Crunch
4 Sets x 50 Reps
Cable Mid Chest Crossover
3 Sets x 16 Reps
Plank
2 Sets
Tue
Biceps/Triceps
Est. 117 min
8 exercises
EZ Bar Curl
6 Sets x 20,16,8,4,4,4 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 3 Reps
Barbell Bench Press (Close Grip)
6 Sets x 20,16,8,4,4,4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Wed
Legs
Est. 116 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
6 Sets x 20,16,8,4,4,4 Reps
Cable Leg Kickback
3 Sets x 16 Reps
Barbell Squat
6 Sets x 20,16,8,4,4,4 Reps
Machine Leg Press (Wide Stance)
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Back
Est. 58 min
4 exercises
Cable Rope Seated Row
3 Sets x 16 Reps
Barbell Bent-Over Row
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Fri
Shoulders/Abs
Est. 115 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Janda Sit-Up
3 Sets x 25 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Cable Seated Crunch
3 Sets x 25 Reps
Barbell Military Press
6 Sets x 20,16,8,4,4,4 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Sun
cardio
Est. 71 min
6 exercises
Jump Rope
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Jump Rope
1 Set
Running
1 Set
Jump Rope
1 Set
