5 day bulking workout routine exercise program is an awesome method to enable your body to get ready for a considerable length of time of advance in the gym or your workout place. You will work one muscle gather for every day with abs included toward the finish of two sessions.
Doing this 5 days routine will permit you muscles time to adjust to weight preparing while at the same time expanding quality as the body changes.
Day 1: Back and triceps
Back
Lat pull downs = 4 sets x 12 reps
Bent over barbell rows = 4 sets x 10 reps
Arm dumbbell rows = 4 sets x 10 reps
Pull=ups = 4 sets to failure
Triceps
Close grip bench press = 4 sets x 8 reps
Skull crushers = 4 sets x 12 reps
Cable push downs = 4 sets x 12 reps
Triceps kickbacks= 4 sets x 12 reps
Day 2: Chest and biceps
Chest
Dumbbell presses = 4 sets x 10 reps
Dumbbell flyes = 4 sets x 12 reps
Cable flyes = 4 sets x 12 reps
Dumbbell pullovers = 4 sets x 10 reps
Biceps
Barbell curls = 4 sets x 10 reps
Alternating dumbbell curls = 4 sets x 12 reps
Concentration curls = 4 sets x 12 reps
Preacher curls = 4 sets x 12 reps
Legs exercise is so important most of the people ignore or skip this day, but you have to do it in your 5 day bulking workout routine.
Day 3: Legs
Quadriceps
Barbell squats = 4 sets x 12 reps
45 degree leg press =4 sets x 10 reps Quad extensions – 6 sets x 12 reps
Hamstrings
Stiff legged dumbbell deadlifts = 4 sets x 10 reps
Dumbbell lunges = 4 sets x 12 reps
Lying hamstring curls = 6 sets x 12 reps
Calves
Standing calf raises = 5 sets x 12 reps
Seated calf raises = 5 sets x 12 reps
Body weight calf raises = 5 sets to failure
Day 4: Shoulders and traps
Shoulders
Seated military barbell press = 4 sets x 10 reps
Seated Arnold press = 4 sets x 12 reps
Lateral dumbbell raises = 4 sets x 12 reps
Forward plate raises = 4 sets x 12 reps
Traps
Smith machine shrugs = 4 sets x 10 reps
Reverse Smith machine shrugs = 4 sets x 12 reps
Dumbbell shrugs = 4 sets x 12 reps
Day 5: Abs and “catch up”
Your “catch up” muscle group is the one muscle group you feel needs the most work. This means you’ll be doing your weakest muscle group two times per week, the exact same way both times. Beginner bodyweight workout program can help you in gaining weight.
Abs
Decline bench crunches = 6 sets x 12 reps
Weighted rope crunches = 4 sets x 10 reps
Leg lifts (weighted if possible) = 4 sets x 10 reps
Planks = 4 sets x failure
5 day bulking workout routine will help you to gain mussels and gain weight do this exercise for two months you will see a major change.
