Body by Bialk - Busy Man Bodybuilding_Mass
Bulking
Intermediate
Dumbbell
Plan Details
The Body by Bialk - Busy Man Bodybuilding_Mass routine by raybrrrd11 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is intended to build muscle w/ a focus on low impact leg exercises (due to injury recovery) and cardio. For those people that can commit roughly 90 minutes per workout, 3-4 times per week. Add focused diet for a full body transformation.
Routine detail
Day 1
Chest, Triceps, Shoulders & Abs
Est. 112 min
14 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Day 2
Biceps, Back & Abs
Est. 98 min
11 exercises
Stationary Bike
1 Set
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 25 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Chest, Triceps, Shoulders & Abs
Est. 207 min
15 exercises
Stationary Bike
1 Set
Elliptical Training
1 Set
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 4
Biceps, Back & Abs
Est. 132 min
12 exercises
Stationary Bike
1 Set
Decline Bench Weighted Twist
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Plank
3 Sets
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
