During Bulking Workout 1 week workout routine

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

1. Incline bench press * 10,8,6,6
2. Flat bench press * 8,8,6,6
3. Weighted Dips * 8,8,6 drop the weight then bodyweight till failure
4. Cable fly 15×3 + Machine hammer grip press 12×3
5. Diamond push ups till Fail + Underhand grip bench push ups till failure x3

Day 2 Back

1. DeadLIft 15,10,8,8,6
2. DB rows * 10,10,8,8
3. Lat pull downs * 12,10,10,8
4. Underhand barbell rows* 10×3
5. Cable close grip rows 15×3 + close grip lat pull down 20×3

Day 3 Legs

1. Leg extensions 20×3
2. Barbell Squats* 12,10,8,6
3. Leg press* 20,10,8,8,20
4. Barbell Weighted step ups 8reps each leg + laying leg curls 20×3
5. Straight leg deadlift 15×3

Day 4 Arms

1. Ez-bar preacher curls* 12,10,8,6 + Barbell Skull crushers* 10×3
2. Over-head barbell extension(ez bar or hammer grip bar)* 15,10,8,8 + DB curls* 10reps each arm for 4 sets
3. Preacher hammer grip curls* 10×4 + Underhand grip cable press down 12×4
4. Dead hang curls 20×3 super set Rope press downs 20×3

Day 5 Shoulders

1. Barbell shoulder press* 10,8,8,6
2. DB hammer grip shoulder press*10,10,8,8
3. DB seated side raises* 10×4 + Laying on the incline 45 degrees barbell front raises 15×4
4. DB alternating front raises* 8×3 + bent over reverse shoulder fly 15×3
5. Barbell Shrugs* 15×3 + Behind the head wide grip shoulder press 15×3

Enjoy and good luck