Barri's Bad-Ass Bulk (Weeks 1, 3, & 5)
Bulking
Advanced
None
Plan Details
The Barri's Bad-Ass Bulk (Weeks 1, 3, & 5) routine by Barriu2 is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
-- Do every exercise with a 301 tempo. (1 beat to lift the weight and 3 beats to release it; FULL EXTENSIONS WITH NO PAUSES AT EITHER END OF THE MOTION!) This may require you to start with lighter weights than usual at the start. -- For every exercise, increase the weight as you decrease reps. The first exercise in each routine also includes two warm-up sets: 10 reps at 60% and 8 reps at 80%. (e.g. If your first set of 12 is with 30 pounds, do a 10 rep warm-up with 17.5 pounds and an 8 rep warm-up with 25 pounds.) -- Focus on full extensions, clean movements, and isolating the muscle that's being worked. Avoid if at all possible using jerking or slinging motions to get the weight up. If you can't lift it slowly and smoothly, drop the weight. -- Ab Power: use as much weight as you can until you reach the desired number of reps. Then increase the weight. Form is vital: don't let other parts of your body (back, neck, shoulders) get involved in weighted abdominal exercises. >>>>Dumbbell Leg Raises: try to use weight clenched between your feet. Use caution to avoid dropping the weight on your face. -- Ab Control: do every single motion with a 404 tempo (4 beats to clench, 4 to release, and zero pausing at either end of the motion; your muscles should be constantly engaged). >>>>Curl-Up Arms Straight: starting with pushing your chin into your chest, curl your entire body upwards while keeping your arms extended forward in a relaxed state (don't thrust or reach with your arms). >>>>Planks: start with a 30 second plank. Increase each plank by 5 seconds for as long as you do this routine. >>>>Thin Tummy & Cycle Leg: lie on your back with your knees bent and your feet flat on the floor. Suck in your stomach as hard as you can and keep it there; rest the fingers of both hands on your tightened stomach to maintain awareness of the tension and to note if you begin to unclench. While keeping your stomach sucked in as tightly as possible, take four seconds to slowly extend your left leg forward until it is parallel to (but NOT resting on) the floor. Then take four seconds to return the leg back to starting position. Do this again with the right leg. That counts as one repetition. -- Ab Stamina: when possible, complete these reps as quickly as you can without resorting to sloppy form. Controlled speed is key (try to keep the same tempo at all times). >>>> Push-Up Hold w/Arm & Leg Raise: get into plank position. Carefully raise and extend your right arm outward, keeping it straight with your body. Then raise and extend your left leg backward, keeping it straight. Hold this position for 3 seconds, then return to plank position. That is one rep. Continue using the other arm and leg. When this becomes easy to do, instead of increasing reps, increase hold time from 3 to 5 seconds and so on. >>>>Air Bike: 1 rep = a count of four. In other words, you touch your right elbow to your left knee (1), then the left elbow to right knee (2), then repeat both (3 & 4). That equals one rep. Make sure to fully extend the leg that is not touching the elbow. Also make sure NOT to clasp your hands behind your head. Either clasp them at the very base of your neck, or rest your fingers on your temples or the top of your head.
Routine detail
Mon
Chest & Ab Power
Est. 0 min
15 exercises
Dumbbell Incline Bench Press
6 Sets x 10,8,12,10,8,6 Reps
Dumbbell Incline Fly
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Press
4 Sets x 12,10,8,6 Reps
Cable High Cross-Over
3 Sets x 10,8,6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Cable Reverse Wood Chop
3 Sets x 8 Reps
Tue
Back & Ab Control
Est. 0 min
13 exercises
Barbell Deadlift
6 Sets x 10,8,12,10,8,6 Reps
Machine Lat Pulldown
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable V Bar Pulldown
3 Sets x 10,8,6 Reps
Incline Y-Raise
3 Sets x 10,8,6 Reps
Machine Assisted Chin-Up
3 Sets x 10,8,6 Reps
Curlup, Arms Straight
3 Sets x 15 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 15 Reps
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Wed
Legs & Ab Stamina
Est. 0 min
13 exercises
Barbell Squat
6 Sets x 10,8,12,10,8,6 Reps
Dumbbell Lunge
4 Sets x 12,10,8,6 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Dumbbell Plie Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Calf Press
4 Sets x 12,10,8,6 Reps
Air Bike
3 Sets x 30 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Pushup Hold, Lift Arm and Leg
5 Sets x 12 Reps
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Thu
Shoulders & Ab Control
Est. 0 min
15 exercises
Dumbbell Seated Arnold Press
6 Sets x 10,8,12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12,10,8,6 Reps
Barbell Shrug
3 Sets x 10,8,6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10,8,6 Reps
EZBAR Upright Row
3 Sets x 10,8,6 Reps
Hanging Upside down Sit-ups
3 Sets x 8 Reps
Oblique Crunch, Elbows In
3 Sets x 10 Reps
Thin Tummy, Cycle Legs
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Fri
Arms & Ab Power
Est. 0 min
12 exercises
Dumbbell Alternating Hammer Curl
6 Sets x 10,8,12,10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 10,8,12,10,8,6 Reps
EZ Bar Close Grip Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Cable Rope Hammer Curl
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,8,6 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Side Raise on Roman Chair
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Recumbent Bike
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Sat
Legs & Ab Stamina
Est. 0 min
9 exercises
Smith Machine Bulgarian Split Squat
6 Sets x 10,8,12,10,8,6 Reps
Smith Machine Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,8,6 Reps
Machine Single-Leg Curl
3 Sets x 10,8,6 Reps
Machine Single-Leg Extension
3 Sets x 10,8,6 Reps
Air Bike
3 Sets x 30 Reps
Alternating Heel Touch
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
Any
Booty 2
Est. 0 min
4 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Any
Leg 3
Est. 0 min
14 exercises
Bodyweight Rear Lunge
3 Sets x 8 Reps
Bosu Lunge
3 Sets x 8 Reps
Reverse Lunge Crossover
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Half Locust
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Fire Hydrant
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Crossback Reverse Lunge
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Curlup, Arms Straight
3 Sets x 8 Reps
Any
Leg 4
Est. 0 min
2 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
