Karate fighter bulking1
Bulking
Beginner
Dumbbell
Plan Details
The Karate fighter bulking1 routine by YuriiRoshchanka is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Figure correction: weak hands, shoulders, back, kyphosis, core muscles.
Routine detail
Day 1
Hands
Est. 98 min
15 exercises
Running
1 Set
Yoga
1 Set
Dumbbell Reverse Fly (Prone)
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Back & Legs
Est. 98 min
15 exercises
Running
1 Set
Yoga
1 Set
Dumbbell Reverse Fly (Prone)
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Leg Side Kick (Yoko Geri)
4 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Day 3
Shoulders & Arms
Est. 97 min
16 exercises
Running
1 Set
Yoga
1 Set
Dumbbell Reverse Fly (Prone)
4 Sets x 12 Reps
Assisted Hyperextension
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 12 Reps
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Parallel Bar Leg Raise
1 Set x 12 Reps
Plank
1 Set
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 1 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
4 Sets x 12 Reps
