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Feb 5th 2013

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6 Day Bulking Split

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an Advanced 6 Day Bulking Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine.

As in a bulking routine, for the first set of any exercise you are performing, you will do whatever weight you can perform for up to 14 repetitions.

The following sets you will decrease the amount of reps from 14 to 12, 10, 8 and ending with 6 reps with the most amount of weight you can perform for 6 repetitions.

For many of the bodyweight exercises, i.e Pullups, you will perform this exercise for up to 4 sets and 15 reps for each set.

There is a main focus on compound exercises to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed is key to bulk up and gain the muscle mass you are looking to achieve.

*** Note : Diet is key when you are performing this routine.

For many bulking routines, the main focus is to take in more carbohydrates then protein. Protein is key to help rebuild muscles but carbs help fuel and make the muscles fuller.

You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.

Chest, Back and Abs 9 exercises, 1 hr 13 mins

Barbell Bench Press	4x12,10,8,6 reps	rest: 90s
Barbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Pullover	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	2x8,6 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Pull-Up	2x8 reps	rest: 60s
Crunch	2x25 reps	rest: 60s
Bench Crunch	2x25 reps	rest: 60s

Arms, Forearms, Shoulders and Abs 13 exercises, 1 hr 48 mins

Barbell Clean and Jerk	4x6 reps	rest: 90s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Barbell Shrug	4x12,10,8,6 reps	rest: 60s
Barbell Upright Row	4x12,10,8,6 reps	rest: 60s
Barbell Shoulder Press	4x10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12,10,8,6 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	3x12,10,8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x12,10,8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12,10,8 reps	rest: 60s
Crunch	2x15 reps	rest: 60s
Reverse Crunch	2x15 reps	rest: 60s

Legs, Lower Back and Abs 10 exercises, 1 hr 32 mins

Barbell Deep Squat	4x12,10,8,6 reps	rest: 90s
Barbell Lunge	4x12,10,8,6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s
Donkey Calf Raise	4x15 reps	rest: 60s
Barbell Good Morning	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Crunch	2x20 reps	rest: 60s
Bench Crunch	2x20 reps	rest: 60s

Chest, Back and Abs 10 exercises, 1 hr 25 mins

Dumbbell Bench Press	4x12,10,8,6 reps	rest: 90s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Fly	4x12,10,8,6 reps	rest: 60s
Barbell Deadlift	3x10,8,6 reps	rest: 60s
T Bar Row	3x12,10,8 reps	rest: 60s
Barbell Bent-Over Row	4x12,10,8,6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Pull-Up (Hammer Grip)	3x10 reps	rest: 60s
Crunch	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s

Arms, Forearms, Shoulders and Abs 14 exercises, 2 hrs 7 mins

Dumbbell Seated Shoulder Press	4x12,10,8,6 reps	rest: 90s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 60s
Barbell Push Press	4x12,10,8,6 reps	rest: 60s
Barbell Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,6 reps	rest: 60s
Barbell Seated Tricep Extension	4x12,10,8,6 reps	rest: 60s
Barbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	4x12,10,8,6 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	4x12,10,8,6 reps	rest: 60s
Crunch	2x20 reps	rest: 60s
Bench Crunch	2x20 reps	rest: 60s

Legs, Lower Back and Abs 10 exercises, 1 hr 31 mins

Machine Leg Press	4x12,10,8,6 reps	rest: 90s
Barbell Squat	4x12,10,8,6 reps	rest: 60s
Barbell Front Squat	4x12,10,8,6 reps	rest: 60s
Barbell Hack Squat	4x12,10,8,6 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s
Machine Seated Calf Raise	3x14,12,10,8,6 reps	rest: 60s
Cable Seated Row	4x12,10,8,6 reps	rest: 60s
Barbell Good Morning	4x12,10,8,6 reps	rest: 60s
Crunch	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s