My personal routine
Bulking
Intermediate
Barbell
Plan Details
The My personal routine routine by Fradive is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pompare i muscoli!
Routine detail
Tue
Chest and Back
Est. 72 min
6 exercises
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Wed
Arms
Est. 66 min
6 exercises
Barbell Curl
5 Sets x 12 Reps
Barbell Tricep Extension
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Bench Dip
5 Sets x 20 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Fri
Legs and Abs
Est. 36 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Sat
Shoulder and Abs
Est. 95 min
12 exercises
Barbell Military Press
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Sit-Up
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Barbell Seated Twist
1 Set x 30 Reps
Dumbbell Side Bend
2 Sets x 30 Reps
