For Bulking
Bulking
Beginner
Machine strength
Plan Details
The For Bulking routine by Amal.s.udayan is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
perfect bulking
Routine detail
Mon
Chest
Est. 166 min
27 exercises
Bench Push-Up
4 Sets x 10 Reps
Back Bend
3 Sets x 10 Reps
Isometric Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Front Raise Pullover
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 10 Reps
Barbell Neck Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Cable Rope Pullover (Supine)
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Tue
thrice
Est. 169 min
28 exercises
Tricep Side Stretch
3 Sets x 10 Reps
Tricep Stretch
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Cable Lying Tricep Extension
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Wed
back
Est. 152 min
22 exercises
Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palms in)
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Reverse Crossover
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Thu
biceps
Est. 184 min
30 exercises
Bicep Stretch
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl (Prone)
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Smith Machine Bicep Curl
3 Sets x 10 Reps
Thu
Forearm
Est. 52 min
9 exercises
Kneeling Forearm Stretch
3 Sets
Weight Plate Hand Squeeze
3 Sets x 10 Reps
Weight Plate Pinch
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Cable One-Arm Reverse Curl
3 Sets x 10 Reps
Fri
shoulder
Est. 151 min
21 exercises
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Bradford Rocky Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Shrug
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
