kemmykay

May 22nd 2018

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YBP 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

Chest Biceps and Forearms 7 exercises, 1 hr 51 mins

Barbell Bench Press	5x10 reps	rest: 120s
Barbell Curl	5x10 reps	rest: 120s
Dumbbell Alternating Hammer Curl	5x10 reps	rest: 120s
Dumbbell Concentration Curl	5x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	5x10 reps	rest: 120s
Dumbbell Wrist Curl (Palms Up)	5x10 reps	rest: 120s
Barbell Wrist Curl (Posterior)	5x10 reps	rest: 120s

Back and Triceps 8 exercises, 2 hrs 7 mins

Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 120s
Chin-Up	5x10 reps	rest: 120s
Dumbbell One-Arm Row	5x10 reps	rest: 120s
Barbell Deadlift	5x10 reps	rest: 120s
Barbell Bent-Over Row	5x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	5x10 reps	rest: 120s
Dumbbell Tricep Extension	5x10 reps	rest: 120s
Dumbbell One-Arm Tricep Kickback	5x10 reps	rest: 120s

Shoulders 6 exercises, 1 hr 16 mins

Dumbbell Seated Shoulder Press	5x10 reps	rest: 120s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Barbell Shrug	4x15 reps	rest: 30s
Barbell Military Press	4x15 reps	rest: 60s
Barbell Military Press (Seated)	5x10 reps	rest: 120s
Barbell Shoulder Press	5x10 reps	rest: 120s

Legs 7 exercises, 1 hr 53 mins

Abs Only 7 exercises, 1 hr 40 mins

Cardio Only 2 exercises, 4 hrs 0 min

	Running	1x0 reps	rest: 120s
	Jump Rope	1x0 reps	rest: 120s

Arms Before Church 4 exercises, 1 hr 2 mins

Dumbbell Alternating Hammer Curl	5x10 reps	rest: 120s
Dumbbell Tricep Extension	5x10 reps	rest: 120s
Barbell Curl	5x10 reps	rest: 120s
Dumbbell Tricep Extension	5x10 reps	rest: 120s