For Bulking

Workout Name : For Bulking

Shared By : Amal.s.udayan

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 2 / 1097

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Description

perfect bulking

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Push Up Push Up 40 sec 12 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 40 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 40 sec 12 3 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 40 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 40 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 40 sec 10 3 Progress Chart

Chest

Cable Upper Chest Crossovers Cable Upper Chest Crossovers 40 sec 10 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 40 sec 10 3 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 40 sec 10 3 Progress Chart

Chest

Cable Decline Chest Fly Cable Decline Chest Fly 40 sec 10 3 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 40 sec 10 3 Progress Chart

Chest

Leverage Chest Press Leverage Chest Press 40 sec 10 3 Progress Chart
Tuesday back
Muscle Exercise Name Timer Reps Sets Track

Back

Upper Back Stretch Upper Back Stretch 40 sec 12 3 Progress Chart

Back

V Bar Pull Up V Bar Pull Up 40 sec 12 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 40 sec 12 3 Progress Chart

Back

Dumbbell Palms In Bent Over Row Dumbbell Palms In Bent Over Row 40 sec 10 4 Progress Chart

Back

T Bar Row T Bar Row 40 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 40 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 40 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 40 sec 10 3 Progress Chart

Back

Barbell Incline Bench Row Barbell Incline Bench Row 40 sec 12 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 40 sec 10 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 40 sec 12 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 40 sec 10 3 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 40 sec 10 4 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 40 sec 10 4 Progress Chart

Back

Full Range Of Motion Lat Pulldown Full Range Of Motion Lat Pulldown 40 sec 10 3 Progress Chart

Back

Cable Full Range of Motion Straight Crossover Cable Full Range of Motion Straight Crossover 40 sec 10 4 Progress Chart

Back

Iso Lateral Wide Pulldown Iso Lateral Wide Pulldown 40 sec 10 4 Progress Chart
Wednesday thrice
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Seated Overhead Triceps Extension Barbell Seated Overhead Triceps Extension 40 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 40 sec 10 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 40 sec 10 3 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 40 sec 12 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 40 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 40 sec 10 3 Progress Chart

Triceps

Dumbbell Lying Across Face Triceps Extension Dumbbell Lying Across Face Triceps Extension 40 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 40 sec 10 3 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 40 sec 10 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 40 sec 12 3 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 40 sec 10 3 Progress Chart

Triceps

Smith Machine Close Grip Bench Press Smith Machine Close Grip Bench Press 40 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 40 sec 10 3 Progress Chart
Thursday biceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Weight Plate Reverse Curl Weight Plate Reverse Curl 40 sec 10 3 Progress Chart

Biceps

Barbell Close Grip Standing Curl Barbell Close Grip Standing Curl 40 sec 10 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 40 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 40 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 40 sec 10 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 40 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 40 sec 10 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 40 sec 10 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 40 sec 12 3 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 40 sec 10 3 Progress Chart

Biceps

Cable Seated Curl Cable Seated Curl 40 sec 10 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 40 sec 10 3 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 40 sec 10 3 Progress Chart
Friday shoulder
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 40 sec 12 3 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 40 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 40 sec 10 4 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 40 sec 10 4 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 40 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 40 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 40 sec 10 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 40 sec 10 4 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 40 sec 12 3 Progress Chart

Shoulders

Cable Bent Over Low Pulley Lateral Cable Bent Over Low Pulley Lateral 40 sec 12 3 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 40 sec 10 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 40 sec 10 4 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 40 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 40 sec 10 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 40 sec 10 4 Progress Chart
Saturday Forearms
Muscle Exercise Name Timer Reps Sets Track

Forearms

Weight Plate Standing Hand Squeeze Weight Plate Standing Hand Squeeze 40 sec 12 3 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 40 sec 12 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 40 sec 12 3 Progress Chart

Forearms

Barbell Reverse Preacher Curls Barbell Reverse Preacher Curls 40 sec 12 3 Progress Chart

Forearms

Cable Wrist Curl Cable Wrist Curl 40 sec 12 3 Progress Chart

Forearms

Dumbbell Palms Up Wrist Curl Over A Bench Dumbbell Palms Up Wrist Curl Over A Bench 40 sec 12 3 Progress Chart