MYRTLE BEACH
Bulking
Beginner
Barbell
Plan Details
The MYRTLE BEACH routine by BC251 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and Triceps
Est. 126 min
14 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
Cable Cross-Over
4 Sets x 11 Reps
Leverage Incline Chest Press
4 Sets x 11 Reps
Tue
back
Est. 137 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 99 Reps
Cable Upright Row
4 Sets x 99 Reps
Wed
Back, Biceps, and Forearm
Est. 220 min
19 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 11 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 99 Reps
Barbell Upright Row
4 Sets x 99 Reps
Thu
arms to jello
Est. 113 min
12 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 21 Reps
EZ Bar Curl
3 Sets x 21 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 21 Reps
Fri
Great... Leg day
Est. 180 min
19 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Squat
10 Sets x 8 Reps
Machine Leg Press
6 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 5 Reps
Machine Leg Curl (Prone)
7 Sets x 6 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Extension
7 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Sat
Abs
Est. 42 min
6 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
