Routine 1
Bulking
Beginner
Barbell
Plan Details
The Routine 1 routine by vu.john.t is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
Legs
Est. 48 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Any
Arms
Est. 53 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Any
Back
Est. 51 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Wide-Grip Seated Cable Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Side Front Pull Down
3 Sets x 8 Reps
Any
Chest
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Scoops
3 Sets x 8 Reps
Pectoral Fly
3 Sets x 8 Reps
Any
Shoulders
Est. 51 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Lateral Raise
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Lateral Raise
3 Sets x 8 Reps
