BULK UP!!!!!
Bulking
Intermediate
Body
Plan Details
The BULK UP!!!!! routine by JohnA. is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Designed for bodybuilders that want to gain muscle, Lifting Heavy #$% Weights... This 6 day split consists of: M- Chest and Abs T- Arms and Cardio W- Back and Abs Th- Shoulders and Cardio F- Legs and Abs S- Cardio Su- REST I do this workout in my backyard for the summer. wanted to switch it up from the gym for a change. all i have is a bench with a 300lbs weight set, 30lbs & 60lbs resistance bands, a pull up tower that also has a dip bar, and adjustable weight set that goes up to 50lbs. lol i know it sounds like a lot but it really isn't. got creative with a few things and BOOM, my home gym, fun in the sun. Give this a try if you want, skip over it if you don't. this works for me and should for you, if you trying to BULK UP w/me. Make should you log your progress, the mirror isn't the only thing that you should rely on. Diet is key, its hard but you have to do it.... CUT BACK ON THAT FAST FOOD!!!!! Get GREAT, i repeat GREAT, not good Sleep STAY HYDRATED STRETCH STAY HUNGRY!!!!
Routine detail
Mon
MON....ChestDAY and Abs
Est. 74 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Cross Body Crunch
2 Sets x 50 Reps
Scissor Kick
2 Sets x 50 Reps
Crunch
2 Sets x 50 Reps
Alternating Heel Touch
2 Sets x 50 Reps
Tue
Bicep/Tricep...ARMS ARMS ARMS
Est. 114 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Jump Rope
1 Set
Wed
BACK and ABS ABS ABS
Est. 60 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Thu
Shoulders/BOULDERS and Cardio
Est. 101 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Jump Rope
1 Set
Fri
ITS LEG DAY
Est. 59 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Pike
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Sat
CARDIO- ANY
Est. 123 min
2 exercises
Jump Rope
1 Set
Running
1 Set
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