Glens Workout
Bulking
Intermediate
None
Plan Details
The Glens Workout routine by glenmeisner is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is designed to increase mass. This is the routine I use on a weekly basis because it fits my lifestyle.
Routine detail
Any
Bench Press
Est. 61 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 30 Reps
Toe Touches
3 Sets x 30 Reps
Any
Incline press
Est. 59 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Any
Chest Fly
Est. 59 min
9 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 30 Reps
Plank
3 Sets
Any
Rotating press
Est. 58 min
9 exercises
Dumbbell Rotational Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Air Bike
3 Sets x 30 Reps
Any
bike
Est. 62 min
1 exercise
Recumbent Bike
1 Set
Any
treadmill
Est. 62 min
1 exercise
Walking
1 Set
