No Mercy... Work Harder....
Bulking
Intermediate
Barbell
Plan Details
The No Mercy... Work Harder.... routine by VishwajeetSatpute is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Evening - Back and Biceps
Est. 88 min
10 exercises
Barbell Good Morning
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,8,6 Reps
Cable Seated Row
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 15,12,8,6 Reps
Barbell Deadlift
4 Sets x 15,12,8,6 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Mon
Morning - Cardio and Abs
Est. 75 min
3 exercises
Swimming
1 Set
Treadmill Running
1 Set
Recumbent Bike
1 Set
Tue
Evening - Chest and Triceps
Est. 88 min
5 exercises
Barbell Bench Press
4 Sets x 15,12,8,6 Reps
Barbell Incline Bench Press
4 Sets x 15,12,8,6 Reps
Cable Cross-Over
4 Sets x 15,12,8,6 Reps
Dip
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Triceps and Abs
Est. 54 min
7 exercises
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Shoulders and Abs
Est. 171 min
11 exercises
Barbell Shoulder Press
4 Sets x 15,12,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 15,12,8,6 Reps
Barbell Shrug
4 Sets x 15,12,8,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15,12,8,6 Reps
Barbell Upright Row
4 Sets x 15,12,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,8,6 Reps
Parallel Bar Hip Raise
3 Sets
Leg Raise
3 Sets
Reverse Crunch
3 Sets
Road Cycling
1 Set
Treadmill Running
1 Set
Sat
Legs and Abs
Est. 171 min
11 exercises
Barbell Squat
4 Sets x 15,12,8,6 Reps
Machine Leg Press
4 Sets x 15,12,8,6 Reps
Machine Leg Extension
4 Sets x 15,12,8,6 Reps
Machine Seated Leg Curl
4 Sets x 15,12,8,6 Reps
Calf Press On Leg Press
4 Sets x 15,12,8,6 Reps
Barbell Standing Calf Raise
4 Sets x 15,12,8,6 Reps
Decline Crunch
3 Sets
Alternating Heel Touch
3 Sets
Leg Pull-In
3 Sets
Road Cycling
1 Set
Treadmill Running
1 Set
Any
Cardio - Twice A Week
Est. 53 min
2 exercises
Treadmill Running
1 Set
Walking
1 Set
