June - month 1
Bulking
Beginner
Machine strength
Plan Details
The June - month 1 routine by zakk.constance is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Our 4 day a week (min) programme starts now. Each month we change our workouts.
Routine detail
Mon
Chest and Triceps
Est. 65 min
10 exercises
Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dip
2 Sets x 8 Reps
Machine Fly
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Plank
3 Sets
Tue
Shoulders
Est. 39 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Wed
Legs
Est. 39 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Fri
Back, Biceps, and Forearm
Est. 38 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
1 Set x 8 Reps
Sat
Mixed
Est. 43 min
7 exercises
Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Abs solo
Est. 41 min
7 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Any
Abs
Est. 12 min
2 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
