During Bulking Workout 1 week workout routine
Someone asked me what should a workout look like when you are trying to put on size so i made them this routine, but remember this routine is nothing if you dont have a proper diet so check out my other blogs for bulking diet.
*Three seconds down two seconds up
+ supter set
DB Dumbbells
Day 1 Chest
- Incline bench press * 10,8,6,6
- Flat bench press * 8,8,6,6
- Weighted Dips * 8,8,6 drop the weight then bodyweight till failure
- Cable fly 15×3 + Machine hammer grip press 12×3
- Diamond push ups till Fail + Underhand grip bench push ups till failure x3
Day 2 Back
- DeadLIft 15,10,8,8,6
- DB rows * 10,10,8,8
- Lat pull downs * 12,10,10,8
- Underhand barbell rows* 10×3
- Cable close grip rows 15×3 + close grip lat pull down 20×3
Day 3 Legs
- Leg extensions 20×3
- Barbell Squats* 12,10,8,6
- Leg press* 20,10,8,8,20
- Barbell Weighted step ups 8reps each leg + laying leg curls 20×3
- Straight leg deadlift 15×3
Day 4 Arms
- Ez-bar preacher curls* 12,10,8,6 + Barbell Skull crushers* 10×3
- Over-head barbell extension(ez bar or hammer grip bar)* 15,10,8,8 + DB curls* 10reps each arm for 4 sets
- Preacher hammer grip curls* 10×4 + Underhand grip cable press down 12×4
- Dead hang curls 20×3 super set Rope press downs 20×3
Day 5 Shoulders
- Barbell shoulder press* 10,8,8,6
- DB hammer grip shoulder press*10,10,8,8
- DB seated side raises* 10×4 + Laying on the incline 45 degrees barbell front raises 15×4
- DB alternating front raises* 8×3 + bent over reverse shoulder fly 15×3
- Barbell Shrugs* 15×3 + Behind the head wide grip shoulder press 15×3
Enjoy and good luck
