RPT training - Bulking 6 week-Cycle 1
Bulking
Advanced
Barbell
Plan Details
The RPT training - Bulking 6 week-Cycle 1 routine by NitinGupta3 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A. Divided in two cycles [ a cycle for a week] 2-3 set per exercise Cycle 1: Regular Sets Cycle 2: Drop/Super Sets B. Each Cycle divided in two different workouts (A & B), have nearly 7 to 12 workout every day. Workout A Monday to Wednesday Workout B Thursday to Saturday Brisk walking on Sunday (15-20 min max) --------------------------------/----/---//////---------------- Cycle 1: Regular Sets Sets: 2-3 set per exercise Warm up: 1-2 sets General Reps: 4-8 Abs/ Oblique Reps: 8-15 Calf Reps: 6-10 Rest Time: 90-120 sec Abs/oblique rest time: 30-45sec Designed by Nitin Gupta
Routine detail
Mon
Chest, biceps and Triceps
Est. 71 min
10 exercises
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
dumbbell 21s
1 Set x 21 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
dumbbell's kick back 21s
1 Set x 21 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Abs, shoulder and calf
Est. 69 min
9 exercises
Hanging Leg Raise
3 Sets x 8 Reps
TRX prone pike
3 Sets x 8 Reps
AbsCoster
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wed
Abs, Back & legs
Est. 66 min
10 exercises
Weighted Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
V-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Thu
Oblique, chest and shoulders
Est. 66 min
9 exercises
Decline Oblique Crunch
3 Sets x 15 Reps
single leg raise side plank
3 Sets
plank twist
3 Sets x 12 Reps
Seated cable chest fly-middle chest
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 8 Reps
Hanging single arm side lateral
3 Sets x 8 Reps
Fri
Back, biceps and Triceps
Est. 86 min
11 exercises
Weighted chin up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Bar 21's
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
dumbbell's kick back 21s
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Sat
Abs, legs and calf
Est. 57 min
9 exercises
Stability Ball Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Toe Touches
3 Sets x 15 Reps
abs wheel
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
