NimaPlus Bulking
Sport
Advanced
Barbell
Plan Details
The NimaPlus Bulking routine by NimaPlus is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
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Routine detail
Mon
Biceps Triceps Abs
Est. 85 min
13 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Tue
Shoulder Back Abs
Est. 76 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Thu
Boxing Day
Est. 161 min
8 exercises
Standing Trunk Rotation
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Cobra
3 Sets
Glute Kickback
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Jump Rope
1 Set
Boxing
1 Set
Sat
Chest Back Abs
Est. 64 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Sun
Leg Abs
Est. 71 min
11 exercises
Jump Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
