A B
Bulking
Beginner
Barbell
Plan Details
The A B routine by Chalanisko is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
1 Back Legs
Est. 82 min
8 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Single-Leg Calf Raise
6 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Any
2 Upper
Est. 89 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Any
Core
Est. 32 min
4 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 12 Reps
Plank
4 Sets
Sit-Up
4 Sets x 10 Reps
