Bigger Back, Chest, and Legs
Bulking
Intermediate
Machine strength
Plan Details
The Bigger Back, Chest, and Legs routine by Bobbyp12 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Heavy compound presses, rows / pulls, and legs for awesome muscle growth. Then some moderate rep range DB work to hit and stretch your muscles. Make those big muscle groups grow. Only hit legs once but you will be sore for like 5 days, can throw in some leg ext and curls on Arm day if you want.
Routine detail
Day 1
Heavy Chest / Back
Est. 60 min
6 exercises
Barbell Decline Bench Press
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 8 Reps
Barbell Rack Pull
6 Sets x 8 Reps
Pull-Up
6 Sets x 10 Reps
Day 2
Shoulders / Traps
Est. 60 min
6 exercises
Smith Machine Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Machine Reverse Fly
6 Sets x 10 Reps
Barbell Shrug
6 Sets x 8 Reps
Cable Rope Deltoid Row
6 Sets x 8 Reps
Day 3
Heavy Legs
Est. 63 min
4 exercises
Dumbbell Reverse Lunge
10 Sets x 10 Reps
Barbell Squat
10 Sets x 6 Reps
Machine Leg Press
10 Sets x 8 Reps
Machine Calf Press
10 Sets x 10 Reps
Day 4
Mid Range Chest / Back
Est. 70 min
6 exercises
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Decline Bench Press
6 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Cable V Bar Pulldown
6 Sets x 12 Reps
Cable Seated Row
6 Sets x 12 Reps
Day 5
Arms
Est. 68 min
10 exercises
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
