bulking 5 days
Shared By : omarhernasimo
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 17 / 1610

Average Rating

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Description

Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 60 sec 12 3 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 30 sec 8 4 Progress Chart
Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 90 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 90 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 12 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 3 Progress Chart
Wednesday Workout 3
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 5 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 12 3 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 60 sec 12 3 Progress Chart
Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 8 3 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 90 sec 8 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 20 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 20 3 Progress Chart
Friday Workout 5
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 8 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 98 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 3 Progress Chart