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Ron Bomstead Bulking Routine

ronvand

Nov 5th 2023

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Ron Bomstead Bulking Routine

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

6 Days Back to basics for easy strong bulk. Cardio day can be a rest day or Abs day ?

Chest 5 exercises, 33 mins

	Machine Bench Press	3x10 reps • 60s	rest: 60s
	Machine Fly	3x15 reps • 60s	rest: 60s
	Dumbbell Bench Press	4x10 reps • 60s	rest: 60s
	Weighted Tricep Dip	3x10 reps • 60s	rest: 60s
	Push-Up	3x10 reps • 60s	rest: 60s

Back 5 exercises, 39 mins

	Barbell Deadlift	4x8 reps • 60s	rest: 90s
	Barbell Bent-Over Row	4x10 reps • 60s	rest: 90s
	Machine Assisted Pull-Up	3x10 reps • 60s	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 60s
	Cable Seated Row	3x15 reps • 60s	rest: 60s

Cardio 0 exercises, 0 min

Arms 6 exercises, 41 mins

	Barbell Bench Press (Close Grip)	4x10 reps • 60s	rest: 60s
	EZ Bar Curl	4x10 reps • 60s	rest: 60s
	EZ Bar Decline Close Grip Skull Crusher	3x12 reps • 60s	rest: 60s
	Dumbbell Alternating Hammer Curl	3x10 reps • 60s	rest: 60s
	Cable Tricep Pushdown (V-Bar)	3x10 reps • 60s	rest: 60s
	Dumbbell Concentration Curl	3x10 reps • 60s	rest: 60s

Shoulder and Traps 5 exercises, 39 mins

	Dumbbell Seated Shoulder Press	4x10 reps • 60s	rest: 60s
	Dumbbell Lateral Raise	4x12 reps • 60s	rest: 60s
	Dumbbell Bent-Over Reverse Fly	4x12 reps • 60s	rest: 60s
	Barbell Shrug	4x10 reps • 60s	rest: 60s
	Cable Rope Face Pull	3x15 reps • 60s	rest: 60s

Legs 6 exercises, 45 mins

	Barbell Squat	4x8 reps • 60s	rest: 60s
	Machine Leg Press	4x10 reps • 60s	rest: 60s
	Barbell Romanian Deadlift	4x10 reps • 60s	rest: 60s
	Machine Leg Extension	3x12 reps • 60s	rest: 60s
	Machine Leg Curl (Prone)	3x12 reps • 60s	rest: 60s
	Machine Seated Calf Raise	4x15 reps • 60s	rest: 60s

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