1st Routine
Bulking
Beginner
Barbell
Plan Details
The 1st Routine routine by AllenColey is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
generic lifting routine + cardio
Routine detail
Mon
Chest and Triceps
Est. 83 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Treadmill Running
1 Set
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Rowing
1 Set
Wed
Back, Biceps, and Forearm
Est. 71 min
9 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Rowing
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Shoulders and Legs
Est. 77 min
10 exercises
Treadmill Running
1 Set
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Rowing
1 Set
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Treadmill Running
1 Set
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Any
day1
Est. 0 min
0 exercises
This day is empty
