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A four day routine, focused on gaining body muscle, so bulking is the goal.
Barbell Bench Press
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3x12,12,12 reps |
rest: 90s
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Dumbbell Decline Press
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3x12,12,12 reps |
rest: 90s
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Barbell Deadlift
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3x12,12,12 reps |
rest: 90s
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Machine Reverse Lat Pulldown (Close Grip)
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3x12,12,12 reps |
rest: 90s
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Barbell Curl
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2x12,12 reps |
rest: 90s
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Cable High Pulley Tricep Extension
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2x12,12 reps |
rest: 90s
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Cable Seated Bicep Curl
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3x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x12,12,12 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x12,12,12 reps |
rest: 90s
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Barbell Deep Squat
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3x12,12,12 reps |
rest: 90s
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Machine Leg Press
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3x12,12,12 reps |
rest: 90s
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Machine Leg Extension
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3x12,12,12 reps |
rest: 90s
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Barbell Seated Calf Raise
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3x12,12,12 reps |
rest: 90s
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3x12,12,12 reps |
rest: 60s
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Cable Kneeling Crunch
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3x15,15,15 reps |
rest: 90s
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Back Hyperextension
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3x12,12,12 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x16,16,16 reps |
rest: 90s
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Cable Lower Chest Raise
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3x16,16,16 reps |
rest: 90s
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Dumbbell Fly
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3x16,16,16 reps |
rest: 90s
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Elevated Push-Up
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3x16,16,16 reps |
rest: 90s
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Dip
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3x10,10 reps |
rest: 90s
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EZ Bar Tricep Extension
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3x12,12,12 reps |
rest: 10s
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Cable Tricep Pushdown (V-Bar)
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3x12,12,12 reps |
rest: 90s
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Dumbbell Alternating Press
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3x16,16,16 reps |
rest: 90s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Press Sit-Up
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3x15,15,15 reps |
rest: 90s
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T Bar Row
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3x16,16,16 reps |
rest: 90s
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Kettlebell Renegade Row
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3x16,16,16 reps |
rest: 90s
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Cable Rope Lat Pulldown
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3x16,16,16 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x16,16,16 reps |
rest: 90s
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Barbell Curl
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3x12,12,12 reps |
rest: 90s
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Dumbbell Alternating Incline Curl
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2x12,12 reps |
rest: 90s
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Cable Seated Bicep Curl
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3x12,12,12 reps |
rest: 90s
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Cable Rope Face Pull
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3x12,12,12 reps |
rest: 90s
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Dumbbell Alternating Bent-Over Reverse Fly
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3x16,16,16 reps |
rest: 90s
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Back Hyperextension
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3x15,15,15 reps |
rest: 90s
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Barbell Deep Squat
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7x12,12,5,5,5,5,5 reps |
rest: 90s
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Dumbbell Lunge
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3x12,12,12 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15,15,15 reps |
rest: 60s
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3x15,15,15 reps |
rest: 60s
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Machine Assisted Dip
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3x10 reps |
rest: 90s
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Cable Rope High Pulley Tricep Extension
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3x12,12,12 reps |
rest: 10s
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Cable Shoulder Extension
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3x12,12,12 reps |
rest: 90s
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Barbell Curl
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3x12,12,12 reps |
rest: 90s
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Cable Seated Bicep Curl
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3x12,12,12 reps |
rest: 90s
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