Mal routinen
Bulking
Advanced
Barbell
Plan Details
The Mal routinen routine by Malentity is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Tue
Shoulders + HIIT
Est. 33 min
5 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Wed
Upper Legs
Est. 18 min
4 exercises
Dumbbell Iron Cross
1 Set x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
1 Set x 8 Reps
Dumbbell Hamstring Curl
2 Sets x 8 Reps
Thu
Back and Abs
Est. 33 min
7 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Reverse Crossover
1 Set x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Assisted Hyperextension
1 Set x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dumbbell Side Bend
1 Set x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Fri
Bi's and Tri's
Est. 26 min
6 exercises
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Inner Bicep Curl
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Cable Kneeling Tricep Extension
1 Set x 8 Reps
Tricep Push-Up
1 Set x 8 Reps
Cable Rope Hammer Curl
1 Set x 8 Reps
