Bulking Workout (Ectomorph)
Bulking
Intermediate
Machine strength
Plan Details
The Bulking Workout (Ectomorph) routine by Joker_CRO is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
As it is very difficult for people like me, who don't get muscle mass as fast as others, I needed to change my entire way of training and eating. With my coach I have created a bulking nutrition plan on the one and a new training plan on the other hand. Main goal is, to get to my old shape and weight of 81kg (now I'm 75kg), and from there on to my long term goal of 95kg of muscle mass. Hard and long way for Ectomorphs like me Workout plan: - 5 workouts per week (not counting cardio training) - 2 rest days - each exercise containing at least 8 max 10 reps I have created two different workout routines R1 and R2: - five exercises for large muscles (back and chest) - three exercises for smaller muscles like arms (i put in four, so there is some flexibility if the gym is full and many machines are occupied) - abs training 3x per week (included under "shoulder, legs and abs", but can be done whenever you feel fit enough do do it) As I am training 5 times per week, I didn't want to repeat the same exercises over and over again. To maintain some fun and don't let my muscles get used to exercises and lose the impact of them, I have created two routines. So for example in week 1 I will do R1 Chest, R1 Back, R1 Legs, R2 Chest, R2 Back and in between some two rest days. In Week 2 I continue with R2 Legs, repeat R1 all over again. And so on...
Routine detail
Mon
R2: Chest and Triceps
Est. 82 min
10 exercises
Treadmill Running
1 Set
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Mon
R1: Chest and Biceps
Est. 75 min
10 exercises
Rowing
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Barbell Curl Against an Incline
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Wed
R1: Back and Triceps
Est. 78 min
10 exercises
Treadmill Running
1 Set
T Bar Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Wed
R2: Back and Biceps
Est. 84 min
10 exercises
Rowing
1 Set
Pull-Up
6 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Fri
R1: Shoulder, Legs and Abs
Est. 107 min
15 exercises
Treadmill Running
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Windshield Wipers
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Fri
R2: Shoulder, Legs and Abs
Est. 110 min
15 exercises
Treadmill Running
1 Set
Machine Leg Extension
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Decline Reverse Crunch
3 Sets x 15 Reps
Sun
Cardio
Est. 93 min
2 exercises
Treadmill Running
1 Set
Rowing
1 Set
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