Summer's mine
Bulking
Advanced
Barbell
Plan Details
The Summer's mine routine by youngfeilet is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Tue
Pull (pull down heavy day)
Est. 59 min
8 exercises
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Superman
3 Sets
Barbell Bent-Over Row
3 Sets x 8 Reps
Wed
Legs (quad heavy day)
Est. 71 min
8 exercises
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Hang Clean
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 100 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 50 Reps
Kneeling Hip Flexor
3 Sets
Thu
Push
Est. 51 min
7 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Fri
Pull (row heavy day)
Est. 50 min
8 exercises
Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Sat
Legs (ham heavy day)
Est. 51 min
8 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Laying hip raises
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
