full body, bulk
Bulking
Intermediate
None
Plan Details
The full body, bulk routine by Yasinnoroozi1375 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
simple program that covers almost every body part. 9-13 set for each muscle part per week. rest 3 to 5 minutes between every set. good luck
Routine detail
Day 1
leg and back
Est. 57 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 2
chest and triceps
Est. 44 min
6 exercises
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
6 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 3
shoulders and biceps
Est. 48 min
6 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Machine Bicep Curl
8 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
