Ron Bomstead Bulking Routine
Bulking
Intermediate
Machine strength
Plan Details
The Ron Bomstead Bulking Routine routine by ronvand is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 Days Back to basics for easy strong bulk. Cardio day can be a rest day or Abs day ?
Routine detail
Mon
Chest
Est. 33 min
5 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Tue
Back
Est. 39 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Arms
Est. 42 min
6 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Fri
Shoulder and Traps
Est. 40 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Sat
Legs
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
